Proper Nutrition 




* X)D AND ITS RELA 
TO OUR BODY 



BY 

J. P. WOL 

BUFFALO, N, Y, 




PUBLISHES AND COPYRIGHTED BY TOE AOTHOK 




Glass 

Book. , 

Copyrights 



COPYRIGHT DEPOSm 



PROPER NUTRITION 



BY 



J. P. MOLS, N. D. 



Author of "The New Way to Health", "Constructive 
Mechanical Motions" 



The normal body is composed of 
elements harmoniously combined 



BUFFALO, N. Y. 



^ V 1 



m 10 •» 



©CU65S1069 



PROPER NUTRITION 

PREFACE 



Health and What It Needs 

Health is the normal process of all life functions 
in the organs of our body. 

What is necessary for the maintenance of that 
life process, (Health) ? The answer is air, light, 
water, action and rest. The human being has for- 
gotten how to regulate these life necessities accord- 
ing to quality and quantity, while the more fortunate 
lower animal has at least its instinct as a guide. 

Natural Science must, therefore, replace the 
missing instinct in us, as long as ignorance in diet is 
one of the causes of abnormal condition in our 
bodies. 

Some may ask, why is it if wrong supply is the 
cause of wrong function in our body, that this logical 
thought is overlooked and only the effect is recog- 
nized? Almost ninety per cent, of every hundred 
want to be given remedies rather than do their own 
thinking and learning the cause in order to remove it. 

If our grandfathers had their whiskey, meat and 
potatoes every day and our grandmothers lived to be 
ninety-four years old and drank six cups of coffee 
each day along with cake and pie, why should we 
condemn these foods and change our diets? These 
and like questions are asked not only by the laity 
but also by our so-called Health Students/ 

But the light regarding causes of disease is shin- 
ing brighter every day and with the improvement of 
hygienic conditions, we soon will learn to conquer 
diseases and upon realizing that wrong nutrition is 



6 PROPER NUTRITION 

the cause of wrong function, whether it be in the 
human or any other machine we will at once become 
interested in the study of the relation of food to 
health. 

What Is the Medium of Nutrition? 

Blood is the only tissue food. We know that 
blood or the constituences in blood are not always 
the same. We know that the elements in the blood 
are not always sufficient to supply all the cells in our 
body. We know the specific weight of our blood is 
fluctuating*. Just how easily physical and chemical 
influences affect our blood is shown by its quick co- 
agulation. In all cases of disease disposition, we find 
as the cause wrong food supply or pathological, 
(wrong) food digestion. 

We can observe that out of rock, (lifeless stony 
matter), plant life develops in earth combined with 
water and air and under the electrical influences of 
sunlight and heat. 

Plants grow because the ether out of which the 
universe was created combines all elements to a 
structure. As ether itself is combustible, its presence 
in plant life makes the plant subject to combustion, 
in a larger degree, because part of the plant body 
which was composed of oxydized substances and act- 
ing as a scaffold always remains as a so-called ashes. 

Which Are the Elements Found in the Human Body ? 

In almost all plant structure, we find elements 
predominating such as calcium, natrium, calium, 
magnesia, iron and manganese combining with silica, 
chlorine, florine, phosphorus and sulphur. These are 
the elements which guarantee form to the animal as 
well as to the plant life. 



PROPER NUTRITION ? 

For illustration, if we take a dry leaf and light 
it, part of it will burn but the ashes will keep the 
form of a leaf. 

The same is true of the human body. A corpse 
will keep its shape for many years, which is proven 
when a casket containing the body of a person who 
has been dead for years, is opened. The natural 
structure remains but as soon as it is touched, the 
frame collapses to a dust pile. The combustible 
elements had decomposed, but the form giving ele- 
ments had kept the same form as they had main- 
tained in life. 

The animal body is directly or indirectly com- 
posed of plant substance and shares its combustibil- 
ity. Cows, chickens, geese, horses, sheep, elephants, 
all change their food (the vegetable substance) into 
the specific body material. For this reason the 
animal body has for its foundation, combustible sub- 
stance, besides about three-fourths per cent, water 
and upon these our existence rests, Strength and 
Health. 

Elimination and Chemical Changes in the 
Human System 

Our bodily substance through breathing is sub- 
ject to a process of chemical combustion. 

We must eliminate the products of combustion 
thru lungs, kidneys, bowels and skin. In order to 
keep our strength, we must replace what we con- 
sume during our mental and physical activities, at a 
time when we do not require strength, which time is 
during sleep. 

Since physiological chemistry teaches us that 
the final product of combustion of our bodily sub- 



8 PROPER NUTRITION 

stance in the oxygen we breathe, is dehydrated am- 
monium carbonate (N 2 H 4 CO) to which the name 
urea has been given, as it was first discovered in 
urine (which removes the burnt constituents dis- 
solved in water from the circulation) . 

It is plain that this same urea, combined with 
combustible substances must form a basis of our tis- 
sues, and if continuously discharged through our 
kidneys, must be replaced through food, composed 
of the elements mentioned above, in order to keep 
our bodies normal. 

Consequently, the whole secret to keep energy 
and health lies in the proper nourishment. That is 
to say, our food must contain enough of the above 
twelve mineral elements, besides all nitrogenous 
hydrocarbons in a harmonious process, to rebuild our 
body substance which is subject to a continuous 
change. 

Incomplete Text Books 

This simple truth is not taught in our physi- 
ology. Our text books do not consider the mineral 
elements in our structure at all important. Our 
teaching of the composition of animal and plant life, 
that is carbon, oxygen, hydrogen and nitrogen are 
very incomplete. 

Not only should we combine the above twelve 
mineral elements with carbon and nitrogen, but their 
organic combination forms the most fundamental 
substance in our body and without them (the body 
frame forming elements) plant and animal growth 
is impossible. 

Nov/ we will find out what part the single min- 
eral elements play. We must comprehend that the 



MOPER NUTftlTlOlsr 9 

lack of any of these must lead to physical and men- 
tal insufficiency. In other words, we must bring re- 
pair material to the parts from which the mineral 
elements have been consumed, if the human struc- 
ture is to keep its highest capability and maintain 
health. 

At present, according to statistics, the leading 
elements in the composition of our food are protein 
(nitrogenous food), carbohydrates (starches and su- 
gars), hydrocarbons (fats). 

What is the cause of the large increase of cases 
of Cancer, which in 1917 claimed 100,000 people; 
Tuberculosis, 110,285; Bright's Disease, 78,000; and 
Heart Disease, 115,337. 

Mineral Elements Are the Fundamentals of Life 

Our plant life raised in soil poor in minerals 
is underdeveloped and easily subject to decay. 
Why can't we raise fruit in our wonderful fruit belt, 
free from spots, like they do in the western part of 
our country in the lava soil, or in the valleys which 
are flooded every spring with the disintegrated 
stonemeal, washed down from the hills? 

If we carry the minerals away from the soil in 
the crops, we must replace them, otherwise the struc- 
ture of the new plant will be abnormal. 

Everybody should be able to see that if all 
twelve minerals are used every year and not re- 
placed, the soil will soon become deficient in them, 
as they cannot last forever. 

Usually after a crop which had short roots the 
farmer plows deep, the purpose is to bring the new 
earth (minerals) to the top. After a crop of pota- 
toes or corn has been planted, the soil is given a 



10 PROPER NUTRITION 

rest in order to recuperate. Clover, especially al- 
falfa, is sown. Why? The roots penetrate as far 
down as eighteen feet and carry the minerals to the 
top. The farmer calls this giving the soil a rest, but 
the truth is, that the soil is restored to its equilib- 
rium. 

Farmers Should Know the Chemistry of the Soil 

We are trying to replace the minerals with po- 
tassium, phosphoric acid and nitrogen. But the 
fact holds true, that which is removed, must be re- 
placed if a normal structure is desired. 

For an example, suppose you break a window 
in your house, you must, in order to make the win- 
dow as it was before, repair it with the elements of 
which it was composed (glass). If the plaster falls 
from your walls or ceiling, you must replace it with 
plaster. If one brick should fall from your chimney, 
you cannot put two bricks in its place. Neither can 
you put glass in your chimney in place of brick or 
plaster in place of the glass in your window, nor 
glass in place of the plaster in your ceiling. 

If you have a defective part in your machine, 
you must replace it with a repaired or new part in 
order to have a perfect machine. So it is with our 
soil, plant and animal bodies. 

The farmer who boasts of the fine results he 
obtains from using stable manure, has results where 
the bedding of his cattle was composed largely of 
straw, which is rich in mineral elements, thereby 
bringing back some of the elements which were 
taken away in oats, wheat, barley and rye crops. 

Perhaps some of you will wonder what this has 
to do with us as individuals. I am not a farmer nor 



PROPER NUTRITION 11 

am I in the agricultural business. But you and yours 
depend upon food and it is your duty to see whether 
or not your food receiyes right influences during its 
development and during its commercial handling, 
which is constructive or destructive. These illus- 
trations are used to show that all life is subject to 
the law of supply and demand. 

The elements which are necessary for the 
building of a plant are just as necessary for the ani- 
mal body, but what a plant is developed on is not 
sufficient for the human body. A plant requires no 
blood, only water, contrary to the human and animal 
bodies, as is the character of the nitrogenous food 
which does not contain enough mineral elements. 
The result is chemical decomposition of the blood 
and lymph protein. This is the cause of tubercular 
cattle. Food which comes from poor soil, lacking 
in minerals, does not contain a normal structure and 
therefore cannot make the right material (blood) 
for the cattle. 

Why Children Get Sick 

Our children whom we intend to raise on milk 
from wrongly fed cows succumb in their early life 
to all kinds of diseases, especially diphtheria. If 
the children are fed on milk, poor in lime and iron, 
which has been diluted about one-fourth water, we 
will produce a chemical decomposition of the lymph 
protein which brings a disease known as smallpox. 
The cause of tuberculosis is the excess of protein 
food eaten by the cattle, and which is insufficient 
on lime, iron, sodium, sulphur, etc. In our own hu- 
man society there is the same fault, an excess of 
protein food. 



12 PROPER NUTRITION 

Our lungs are not the only organs which repre- 
sent abnormal development. Every organ which 
consumes energy, that is, breaks down cells and tis- 
sues, if they are not rebuilt with the necessary con- 
stituencies, is subject to abnormal conditions (dis- 
ease). 

Wrong Supply 

The lymphatic system of our bodies is like a 
railroad system with junctions, having many roads 
entering these junctions: no one can say where it 
begins or where it ends. The beginning is every- 
where as it should be, with an intermediate factor 
between blood material and nerve substance. 

Now then if the Lymphatics with their relay 
stations (the Lymphatic gland) have the important 
mission of draining from two million mouths (the lac- 
teals) the chyle for the purpose of supplying fresh 
material to the blood and nervous system, and to all 
parts of our bodies, it is easy to understand that an 
organ will never become diseased unless the nutri- 
tion is wrong. On the contrary, the result in many 
manifestations is that the organs lose their regular 
healthy combinations. 

Therefore, such symptoms as degeneration of 
liver, kidneys, uterus, ovaries, mammary glands, 
etc., can be traced back to the cause of WRONG 
SUPPLY. 

Confusing Advices by Scientists About Protein 

Food physiology has shown that our bodies 
need protein, fats, carbohydrates (starches and su- 
gars) and mineral salts for its repair and rebuild- 
ing material. Many have studied the chemical prob- 
lem of the building of our body, but they do not 



PROPER NUTRITION 13 

seem to know how much protein the human body 
needs for its existence. About thirty years ago it 
was necessary to eat at least one hundred and 
thirty grams of protein in order to live. Then it came 
down to 120, 100, 80 and then Hirschfeld came 
down to 40 grams a day and proved that with such 
quantities people kept well. 

We know that carbohydrates act as fuel or heat 
or in other words as working material for our body. 
The fat, it is claimed, we can do without in case of 
emergency. The minerals are always placed last 
and in many cases are not even mentioned. In 
Anemia, it is claimed, there is a lack of iron. In 
the case of Rickets, the cause is lack of Calcium 
(lime). How long will it take for our professional 
men to see the protein folly? 

A person with diseased kidneys, can discharge 
large amounts of albumen. A sick person can be- 
come emaciated to the bone, but as long as the bone 
structure remains solid, the body in many cases 
builds up in a short time, without any food, theor- 
etically short on protein. 

Symptoms of Too Much Protein 

Why does the cow in the barn, fed on protein 
food become emaciated and when taken out into pas- 
ture, living on grass, get fat? Food rich in minerals 
gave her the concrete structure. It is to our body, 
as the mortar is to the brick. You can put one brick 
upon another and have a wall, but it has no resist- 
ance, for you can push it over. But as soon as you 
put a little binding material in between, the brick 
wall becomes solid. The same holds true in our 
body. Look at all our protein eaters, big bodies, 
but the only place where they have endurance is at 



14 PROPER NUTRITION 

the table. In any other place of action you will find 
them in the audience. These are the men and women 
who are called the pictures of health and who fall 
over in the prime of life, and, without even a warn- 
ing signal, die. 

Angina Pectorus (choking of the heart) is the 
diagnosis in such cases, but protein oversupply and 
mineral undersupply would be a better diagnosis. 
It is indeed sad that we use our minds and thoughts 
for everything with the exception "Our Own Body." 

Science has conquered the depth of the ocean, 
thousands of feet up into the air, way down into the 
earth, the hottest as well as the coldest, the driest 
and most humid atmospheric influences of nature. 
But the diseases are increasing. The average life 
of our brothers and sisters is getting shorter each 
year. Why? 

Some tell us to eat only fruits and nuts, others 
tell us only vegetables and not meat. But what 
about the hunter living mostly on meat and exposed 
to all kind of weather? He is more alert than many 
of our vegetarians. Why is it that tuberculosis is 
increasing in our stock farms, the same as it is in- 
creasing in our human family? It certainly is not 
lack of sanitation, for the environments of many of 
the cattle could well be used as an example for many 
of our homes. No, it is in the cattle, the same as it 
is in the human, food fundamentals. Protein is 
what we need to break milk records with and milk 
and eggs are the cry for our patients. But, we must 
remember that protein is chemically composed of 
carbon, oxygen, hydrogen, nitrogen, phosphates and 
sulphates, six negative acid-producing elements. 
They are the cause of carbonic, phosporic, sulphuric, 
uric, oxolic and many other acids in our system. 



PROPER NUTRITION 15 

Ammonia in Our Body is Formed Due to 
Insufficient Basic Minerals 

I must confess that it is not an easy problem for 
the professional man as well as the laity to make a 
proper combination of food on the confusing figures 
which our food scientists give out. A very eminent 
scientist comes to the conclusion that Clor is always 
combined with Kali or nitric and is almost exclu- 
sively discharged through the kidneys. So is phos- 
phorus and sulphur in our food almost completely 
combusted to phosphoric and sulphuric acids, and 
these acids before they are discharged through the 
bowels and kidneys, combine with inorganic bases 
and are neutralized . In a case where the organism 
is insufficiently supplied with inorganic bases, am- 
monia is formed as a self-help of the body and is 
used to neutralize the acids which are formed, as 
though food were brought into our organism. In 
many text books we find the formation of ammonia 
in our bodv, explained as an economic factor for the 
purpose of saving the inorganic basis. This is not 
so. The formation of ammonia first takes place 
after the insufficient amount of basis will cause poor 
neutralization of acid elements and improper com- 
bustion. The appearance of ammonia, is. therefore, 
less an indicator of an excess of acids than the in- 
sufficient amount of alkali which existed before the 
beginning of our life process, prepared for the life 
reactions in our organism. It has made fundamen- 
tals which require the most efficient uses of energy 
for thp best end products. As soon as we change 
these fundamentals we find waste of energy, poor 
oxidation, i. e., albumen to urea, carbon and water 



16 PROPER NUTRITION 

cause hydrolitic splits which form ammonia, ammo- 
niac acid and indirectly are the cause of oxidation 
to uric acid. 

We can analyze these if we reduce the bases 
in our food. First we increase the uric acid in the 
urine, then ammoniac and finally the ammoniac- 
acids are increased. The conclusion is, that, if we 
feed the organism too much phosphorus, sulphur, 
chlor or in other words an insufficient amount of 
basic elements, the organism whether plant, animal 
or human will become sick. 

A lasting healthy food must contain sufficient 
inorganic basis with which the body is able to neu- 
tralize the acids which are formed in the organism. 
Therefore, in selecting food, it is necessary to con- 
sider acid-binding materials, whether positive, neu- 
tral or negative in character. 

The following table will explain our wrong 
system of food economy. We throw away the basic 
elements containing the acid splitting principles 
which are found in the outer leaves of the plant and 
eat the acid-producing elements which are found in 
the tender or inner part of the plant. 

For example — Green Kale in March — 

Bases Acids 

(positive) (negative) 

Outer leaves 24.01 22.67 

Inner leaves 25.93 29.98 

Butts 31.40 39.98 

Asparagus- 
Heads 19.41 33.85 

Stem 8.21 5.14 



PROPER NUTRITION 17 

The roots of fruits and all vegetables have a 
large amount of positive bases with but a few ex- 
ceptions. 

As vegetables turn to seed, the acid-producing 
element is increased, as the above illustration shows. 
(See also the table on green beans and peas.) 

Normal Food, Milk and Blood, Have More 

Acid-Splitting Than Acid-Producing 

Elements 

All normal blood contains a surplus of basic 
minerals, but all tests made on meat regardless from 
what class, showed a large surplus of acids (see 
food table). The same is true of eggs. The natural 
food of mammals, the milk, contains more basis than 
acids. The beast, the meat-eating animal, shows a 
surplus of acid which must be explained in the large 
amount of protein which the mother animal con- 
sumes. 

According to analysis, the human milk, a staple 
food for the body, contains about 15 to 30 per cent, 
per thousand more basic elements and the same per- 
centage seems to be necessary for adults. We find 
all dairy products rich in basis if they are poor in 
protein and fat and vice versa. 

Seed Food Is Acid-Producing 

All dry seed foods contain, due to their large 
amount of protein, a surplus of acid-producing ele- 
ments with the exception of carroway, chestnuts and 
acorns. Flour manufactured from cereals has more 
acid than basis, the same is true of bread and maca- 
roni. All edible roots show a surplus of basis, the 
foremost is the potato. Positive basic minerals, we 



18 PROPER NUTRITION 

find in all vegetables with a few exception. Cauli- 
flower is positive, all legumes as long as they are 
young belong to the vegetable class and are positive 
in basic minerals (young peas and beans). But as 
soon as they turn into the reproducing elements 
(seeds) they become negative (surplus acid). 

Fruit is rich in basic minerals, an exception is 
the cranberry, which contains much sulphur and thus 
becomes negative. All nuts are negative, due to the 
large amount of protein and fat. 

The reader in considering food has one import- 
ant fact to contend with, and that is the use or the 
abuse of food while preparing or combining it. 
Raw food which cannot be digested, is, in many ways 
improved through cooking, in other cases it is denat- 
ured. Any browned fat is indigestible. Crusts if 
through baking are browned, are indigestible and in 
addition consume due waste energy to be eliminated, 
besides the disturbance it creates in the process of 
digestion. Combinations of phosphorus which could 
be used for the system, are, through cooking con- 
verted into useless phosphoric acid. 

Influence of Heat upon Food 

The value in cooking, is that it makes a tasteful 
and appetizing preparation and this is important be- 
cause it creates an appetite. The most easily di- 
gested food will lay like a brick in the stomach, if 
eaten against the will or without appetite. Most of 
the alkaline elements are dissolved from the vege- 
tables into the broth through the cooking process. 
While meat broth would give a surplus of acids, it 
would be rendered alkaline by cooking about 75 per 
cent, vegetables in it, 



PROPER NUTRITION 19 

On the other hand, by cooking vegetables we 
dissolve the basic minerals in the broth, decreasing 
the percentage of bases and thereby making the 
vegetable rich in acid. This we can improve by using 
the broth instead of throwing it away. If it does 
not go well in today's meal, save it for tomorrow. 
Cooked-out vegetables are not much more than 
woody fibre or empty cells, and through the cooking- 
out process, we convert them from a useful into a 
damaging factor. Steam or fireless cooking or bak- 
ing are best for those who cannot enjoy the vege- 
tables in salad form, the natural or raw state. 

Stable Manure a Damaging Factor 

Another damaging factor is the influence upon 
our vegetables in our gardens or fields, of stable 
manure (deteriorating elements) which when eaten 
cause gases in many cases. 

The over-stimulation of the soil with ammonia 
sulphate and super-phospate, should be condemned, 
because the fast growing process of the plant will 
not allow the liquification and assimilation of min- 
eral matter from the soil into the plant cells. The 
result is a negative mineral-containing vegetable, 
rich in phosphate, sulphate and chlor and little or 
no basis composed of potash, sodium, calcium, mag- 
nesia and iron oxide. This can be seen in the quick 
deterioration of the plant, after it is separated from 
the earth. The vegetable men can tell by the plant, 
which was grown in the hot house and which out of 
doors. Which had the natural and which had the 
stimulating influences. Another form of destruc- 
tion is the bleaching process with sulphur on dried 
fruits, and in canned goods the addition of salicylic 



20 PROPER NUTRITION 

acid which is used for commercial benefit. The ad- 
dition of water which the vegetable takes in through 
cooking makes it about 20 per cent, less positive in 
minerals than the raw vegetable. 

Mineral Elements Positive, Protein Negative 

Could it be possible that the mineral elements 
are more positive than the protein? Not only is the 
human family suffering from the protein theory but 
also the animal and plant life. Many patients come 
to my office who have been advised by their phys- 
icians to take about 70 per cent, of their meal com- 
posed of protein, while all analyses of blood (the 
only standard food) show from one-fifth to one-sixth 
per cent, of protein. 

The close analysis of mothers' milk shows only 
1.9 protein and this is not only a food which repairs 
and rebuilds as is needed for the grown body, but 
also builds new cells and tissues in the growing body. 
Healthy bodies are fed sick, the sick ones are fed to 
death with an excess of protein. The plants are fed 
with nitrogenous fertilizer which stimulated the 
plant upward. In analyzing the plant, phosphoric 
acid and potash were found as the main factor and 
consequently they were the most important factor 
when it came to select the nutrition for the plant. 
What is the result? 

In diseased plants we find one parasite after an- 
other eats the chemically wrong combined plant be- 
cause the abnormal condition in a plant is the best 
place for the disease germ to thrive. Identically the 
same as we have epidemics in the wrongly fed hu- 
man family, we have them in the wrongly nourished 
plants. In the one catarrh, ulcer, tuberculosis and 



PROPER NUTRITION 21 

cancer, in the other, potato plagues and other plant 
diseases. What is missing? 

Mineral elements. How can we make bone 
without phosphorus and carbonate of lime? What 
does iron mean to our blood corpuscles? What is 
the blood serum without sodium phosphate and 
sodium carbonate? Is it not a fact that sulphur 
makes our protein elements what they are in our 
organism. Without phosphorus we cannot have 
Lecithine which is one of the main elements in our 
brain. 

Food Requirements Differ in Human and Animal 
Characters as Well as in Atmosphere 

How much our bodies need of these elements 
after they have been filtrated through the influences 
of sunlight and oxygen, depends upon the different 
functions and atmospheric influences. 

One child takes one quart of milk as an aver- 
age and a second takes one quart and one-half, both 
keep well. If the first child were forced to take the 
amount the second child takes, he would become ill 
due to over-feeding, and so it is with adults. Some 
eat enough food to satisfy two or three of a moder- 
ate type and apparently seem to be well. It is not 
what we eat that keeps us alive, but what we 
DIGEST. Many children and adults are fed sick by 
living according to specific regulations, which is 
wrong. When must we eat? Natural or physiologi- 
cal hunger is the only natural call when our diges- 
tive apparatus is ready to receive food. It is unrea- 
sonable to force a child to eat at the table when 
either lunch or dinner is served, when it already 
has had its hunger satisfied by following the instincts 



22 PROPER NUTRITION 

in eating the food before mother has cooked it, for 
instance, the raw carrot, potato or the core of the 
cabbage (which mother generally throws away) 
and thereby getting the lime, magnesia, iron and 
soda before the vegetables were cooked out. 

Do Not Eat to Live 

People living in the mountains eat about one- 
fifth of the food which people eat who live in cities. 
Of course, they don't suffer from obesity (fatty de- 
posits). They don't choke up their organs with 
morbid deposits and then have them cut out. They 
eat to live, hence their endurance and long life. 

During my travel to Europe in 1920, I saw 
young men and girls walking to physical contests 
over mountains for hours and all they lived on was 
war bread made from dry beans, oats, straw and 
leaves from herbs that they had plucked while go- 
ing along the road. They sang on their way to the 
contest and sang going home at about twelve o'clock 
at night, and all this on what little nutrition they 
had. 

Try to get a person who lives to eat, to sing a 
song or take a long walk through the hills, after 
their meal, you will find the answer a shout of wel- 
come response. Why? Singing and walking, espe- 
cially over the hills, consumes energy, and in the 
case of the above-mentioned person, the digestive 
organs consume for their function all the blood the 
system is able to spare. The brain becomes anemic, 
hence the reason for falling to sleep after meals, 
when they try to read a newspaper whose headlines 
are enough to wake up any half-normal person. We 
are not living on what we eat, but on what we 
DIGEST. 



PROPER NUTRITION 23 

How many normal bodies do we find in the 
human family? Up to twenty-five or thirty years 
some are able to keep their reserve energy in the 
normal forms, but then they either turn into fatty 
deposits or emaciation, decaying of teeth, cold hands 
and feet, headaches, pains in the back, etc. A well- 
built body, full of pep, is a rarity after forty. 

Much destruction is caused from eating food too 
hot, and thus harming the teeth and the lining of the 
alimentary canal. One-third of our food is what we 
need to keep our bodies normal and the other two- 
thirds, we waste, to make our bodies abnormal. We 
are spending too much time and money to make our 
animals perfect, we learn by experiment through 
proper food and care how beautifully their bodies 
develop, but we never give a thought to apply the 
same to our body. The human body is the most ab- 
normal, of any living species whether plant or ani- 
mal. The result is mental and physical degenera- 
tion. 



What a Beautiful Body Needs 

A beautiful body is the result of a harmonious 
design (right thought) , proper material (food) and 
constructive mechanical influences upon them, right 
digestion, or in other words, what you think you 
look, what you look you do, what you do you are. 
What was the terrible war but wrong thinking, the 
result of wrong living? We keep on building larger 
hospitals for the sake of health. Insanity is increas- 
ing and the growing records of criminals certainly 
are not giving us the satisfaction that we are making 
a heaven about us. 



24 PROPER NUTRITION 

The ideally beautiful man and woman, meaning 
inner and outer harmony, are but a vague vision. 
Our society cannot enjoy art, common sense, philoso- 
phy or constructive thinking. This is proof that our 
selection of food, also its combination is wrong. 
Proper food would yield correct action, that we must 
decrease the heavy protein supply and increase the 
leafy and underground vegetables, also salads and 
especially fruit in our menus. Of course, the excuse 
in many cases is, vegetables and fruit make us sick. 
It is not the natural food but the sickly conditions 
upon which the food with neutralizing elements act, 
as a cleansing process, and in many cases it is the 
fault of the so-called domestic science (cook). The 
most important action for our mothers is, for them 
to see that the food for their children is proper, nat- 
ural and in the right combination. 

Salads made from fruit, leafy vegetables, red 
and white cabbage, etc., are easib digested, espe- 
cially if they are not prepared with vinegar. The 
bloating of our stomachs and intestines are caused 
by pathological fermentation (improper digestion). 
This will take place in most cases when the foods 
have lost their basic minerals — sodium, lime, mag- 
nesia, iron and potash, or are mixed with wrong 
combinations or are cooked out and thereby increase 
the acid-producing carbon, phosphorus and sulphuric 
acid. This is the same as taking the mortar (binding 
material) away from the bricks when building a 
house. 

It is the minerals in the fruit and vegetables 
which neutralize the acid-producing elements. The 
acid reaction of the stomach has very little chance to 
act on food such as leafy vegetables which are rich 



PROPER NUTRITION 25 

in basic minerals, such as the gastric juices in mam- 
mals prove. 

Importance of Conscientious Food Mechanics 
(Cooks) 

Another bad factor is the large doses of table 
salt with which we try to replace the very important 
organic salt which has been cooked out. We can 
lessen the bloating influences if we prepare the vege- 
table in such a way, that the minerals are not lost, 
such as steaming or with a tireless cooker. Use the 
heat to soften the vegetables, cutting them or grind- 
ing so that the heat can easily penetrate, 15-20 min- 
utes afterward adding the proper dressings. 

In order to eliminate the strong odor from cer- 
tain vegetables, place them in hot water from five 
to ten minutes and in this short space of time the 
minerals will not have had time to be dissolved from 
the cells into the water. 

It is the slow heating and boiling process which 
causes the elimination of the mineral salts. 

Potatoes lose 28 per cent, of their minerals in 
boiling and seven per cent, in baking, spinach dis- 
solves 16 per cent, of its minerals in the water in 
which it was cooked, according to Dr. Koenig, one 
of the best European authorities on food chemistry. 

This shows that a very conscientious mechanic 
is needed to handle the material for our body 
(food). 

All we need is three to four grams of table salt 
instead of 20 to 30 grams as we use in the average 
home. 



26 PROPER NUTRITION 

Too Much Food, as Well as Wrong Combinations 
Mean Wasting Body Energy 

Foods even if they are nutritious for our body 
should not be eaten in excess. Salads, fruits and 
nuts should be eaten as a meal and not as is usually 
done, eaten with meals in addition to meats, pota- 
toes, bread, tea and coif ee. 

The above will not only give us sufficient food 
but it will also save the energy spent on the exces- 
sive food, which we can use to eliminate chronic 
morbid deposits. I don't wish to take away all the 
food which you particularly liked or that you 
craved for, but if they are acid-producing use them 
sparingly, as a side dish, and not as your main nu- 
trition. When you are in a normal condition, as long 
as you keep 51 per cent, of the basic minerals, you 
may take 49 per cent, of the acid-producing and 
still keep the equilibrium in favor of health. 

For instance, if you make a meal of peas, beans 
or lentils which have a large amount of vegetable 
protein, you may produce digestive disturbances, due 
to the acid-producing protein. This can be pre- 
vented if you take vegetable or fruit salads in such 
proportions so that the basic minerals in them are 
sufficient to neutralize the acid-forming elements. 

Another bad practice is the use of vinegar 
which is the cause of many digestive disturbances, 
while the vegetable acids, such as lemon juice, will 
promote digestion. If, for instance, you prepare a 
cucumber salad using vinegar, you may create diges- 
tive disturbances which will last for days, if you 
prepare with lemon juice or olive oil, even a sick 
person can digest it, if properly chewed. 



PROPER NUTRITION 27 

Nervous indigestion will not show as much gas 
when soups and meat are eaten, but the excess of 
acids in the system which is cause of semi-paralyzed 
bowels, is not removed until you bring the basic min- 
erals, through proper food into your system. A lit- 
tle mechanical assistance, such as packs, massage, 
etc., will soon bring the nervous system its equilib- 
rium again, especially if the food contains the proper 
elements, given in proportion to the energy in the 
digestive organs and is properly digested. The nu- 
trition is finally brought through the blood stream 
to the nerves which hitherto had been withheld. 

The study of the fundamental base of life is an 
honor to any human being because it is to the key 
to physical, moral and intellectual health. Of 
course, we must overcome much prejudice for many 
mistakes are made by those who undertake radical 
changes, such as are made from the animal to the 
vegetable protein (the meat eater to the vegetarian) . 

Who Lives the Best, the Natural or the Unnatural 

Eater? 

The grass and vegetable-eating animals are 
well, have elasticity and endurance and are the 
strongest of all species. The berry-eating bird is 
very much alert because of the meatless diet. The 
poor bird in the cage, fed on seeds rich in protein, 
suffers bodily and finally dies of mineral starvation, 
because human ignorance deprives him of the min- 
eral-containing greens. We find also, that the hu- 
man being who favors the fruits and vegetables and 
eats cereals, legumes, nuts and meat, keep well, 
while those who reverse the process get sick because 
of excess protein as sure as their human brother who 



28 PROPER NUTRITION 

lives exclusively on meat, bread, potatoes, coffee and 
tea. 

To prove this examine the average traveling 
salesman with his chronic stomach, in the hotel or 
restaurant, he starts with a drink of ice water fol- 
lowed by a plate of soup with white bread, then an- 
other drink of water to quench his thirst, then two 
kinds of meat with potatoes and white bread, washed 
down with ice water. The salad and fruit he leaves 
untouched, because it forms acid in his stomach ac- 
cording to his theory. He smokes a cigarette or cigar 
while waiting for his coffee, which is poured over 
the acid producing combination, and then probably 
finishes with a dish of ice cream. 

If you have a robust body to begin with, in 
about ten or fifteen years of such meals, you will be 
a chronic dispeptic in spite of all your reserve en- 
ergy. Symptoms of high blood pressure, abnormal 
conditions of the heart making their appearance, 
uric acid deposits, arterios sclerosis (hardening of 
the arteries) and many more. 

Drinking of Water 

Instead of these life-shortening influences, we 
should take fruit in the morning, vegetables for din- 
ner, the principle food should be green vegetables 
and salad with fruit as a dessert. Everything else 
should be taken as a side dish. No flushing with ice 
water or any other fluids, because they will dilute 
or wash away the chemicals which must penetrate 
into the food in order to separate the useful from 
the useless. 

And here I would like to say a few words to 
the water drinker. If the natural filtrated water has 



PROPER NUTRITION 29 

been poured from the natural vegetables after cook- 
ing and has lowered the percentage necessary for 
the body (78 per cent.) it must be replaced. But 
anyone who eats fruits and vegetables that have nat- 
ural fluids, which have been nitrated through the 
influences of sunlight and oxygen, get all the liquid 
they need, about 85 per cent*, and do not have to 
follow the advice of drinking with and after meals. 

Why We Should Eat Our Smallest Meal at Night 

After the daily activities our bodies are in a 
state of physiological enervation and morbid incum- 
berance. 

In a tired body the blood supply is sluggish; 
loaded with waste matter; acting like a mud stream 
instead of a blood stream. The capillaries are semi- 
paralyzed. The pulse is increased. The tempera- 
ture of the blood is higher. The secretions are re- 
duced. The blood is loaded with carbon dioxide. 

Such a body had very little reactive power, and 
as such, is not supplied with energy enough to manu- 
facture sufficient chemicals for the digestive glands, 
which are needed for the separation of the useful 
from the useless elements in food. In other words, 
for the support of physiological digestion. 

No animal will eat when exhausted, except the 
human being. Our system of eating the biggest 
meal when we are lowest in energy is wrong. 

Sunset is the natural signal to stop using energy 
in the external parts of our body. It is the time to 
rest the conscious mind and to begin operating the 
sub-conscious mind upon the internal parts for re- 
pairing and rebuilding what has been used up dur- 
ing mental and physical activities, 



30 PROPER NUTRITION 

Our push-button system has not promoted our 
physiological function but it has greatly contributed 
to our bodies' enervation by supporting unnatural 
life. 

I have tried to give combinations of food in the 
following menus as they should be combined in or- 
der to show how psychological influences upon the 
digestive glands can be produced through artistic 
decoration and combination of many colors. That 
part of preparation I will leave to the skill of our 
domestic scientists. 

Too many of our mothers do not know the ne- 
cessities for their young ones. No natural animal 
will trust anybody with the care of their brood. The 
result is they live and grow. But the mortality of 
our children is increasing. 

If our mothers will go back to nature, learn nat- 
ural methods and then with natural influences our 
children and the race will become natural. 



PROPER NUTRITION 



31 



BREAKFAST 



Grapefruit and 

Figs 

Oatmeal 



January 1st 

DINNER 

Spinach Soup 
Spinach 
Cauliflower 
Endive and Beet 
Salad 
Potatoes 
Baked Apple 
Cream 



SUPPER 



Corn Muffins 
Fruit Salad 
Cream 



January 2nd 



BREAKFAST 



DINNER 



Tomato Soup 

Orange Juice stewed Yellow 

Prunes, Apricots iurnl P 

Cornmeal ^ e * tu ? e T> S * 1 ? d 

Baked Potatoes 

Fruit 



SUPPER 



Rice with Apples 
or Raisins 
Milk 



January 3rd 



BREAKFAST 

Sliced Orange 
Rolled Oats and 
Figs 
Milk 



DINNER 

1/2 Grapefruit 
Squash 
Spinach 
Lettuce Salad 
Baked Potato 
Fruit 



SUPPER 



Milk 

Cottage Cheese 
Raisins, Nuts 
Wheat Muffins 



32 



PROPER NUTRITION 



BREAKFAST 



Grapefruit 
Dates, Apples 
Nuts (2 oz.) 



January 4th 

DINNER 

Vegetable Soup 

(thick) 

Brussels Sprouts 

Endive and Beet 

Salad 

Potatoes 

Fruit 



SUPPER 

Fruit Salad 
Muffins and 
Butter 



BREAKFAST 

Orange 
Oatmeal, Milk 



January 5th 



DINNER 



Grapefruit 
Bean Soup 
Lettuce Salad 
Fruit 



SUPPER 



Baked Apples 
Cream 
Barley Muffins 



BREAKFAST 

Grapefruit 
Prunes, Apricots 
OatmeaJ 



January 6th 



DINNER 



SUPPER 



Vegetable Soup 

(thick) Baked Apples 

Endive and Beet Raisins 

Salad Rice, Milk 

Fruit 



PROPER NUTRITION 
January 7th 



33 



BREAKFAST 

Orange 

Cream of Wheat 

Milk 



DINNER 

Tomato Soup 
Peas, Carrots 
Celery Salad 
Apple 
Potatoes 
Fruit 



SUPPER 



Cottage Cheese 
Watercress 
May'se Dressing 
Baked Potatoes 



BREAKFAST 



Grapefruit 
Rolled Oats 



January 8th 

DINNER 

Pea Soup 
(thick) 

Lettuce Salad 
Fruit 



SUPPER 

Fruit Salad 

Cream 

Muffins 



January 9th 



BREAKFAST 


DINNER 




Spinach Soup 




Spinach 


Orange 


Yellow Turnip 


Rolled Oats 


Stewed 


Milk 


Endive and Beet 




Salad 




Fruit 



SUPPER 



Rice 
Apples 
Raisins 
Milk 



34 



PROPER NUTRITION 



BREAKFAST 

Orange 

Puffed Rice with 

Milk 



January 10th 

DINNER 

1/2 Grapefruit 
Bean Soup 
Apple and Cel- 
ery Salad 
Fruit 



SUPPER 

Cottage Cheese 
on Apples, Rai- 
sins, Lemon 
Corn Muffins 



BREAKFAST 



Orange 
Oatmeal, Milk 



January 11th 

DINNER 

Tomato Soup 
Spinach or 
Cauliflower 



SUPPER 



Watercress 



™ ■.. , t-, , Baked Apple 

Salad* Wheat Mufflns 

Rice or Potatoes 

Fruit 



BREAKFAST 

Grapefruit 
Figs 

Cream of Wheat 
Milk 



January 12th 



DINNER 



Lima Beans 
Squash 
Lettuce Salad 
Fruit 



SUPPER 

Baked Apple 
Honey, Nuts 
Cream 
Barley Muffins 



BREAKFAST 



Orange 
Oatmeal, Milk 



PROPER NUTRITION 
January 13th 

DINNER 

1/2 Grapefruit 

Creamed Carrots 

Mashed Potatoes 

Endive and Beet 

Salad 

Baked Apples 

Cream 



35 



SUPPER 



Poached Egg 
on Toast 
Fruit Salad 



BREAKFAST 

Grapefruit 
Prunes, Apricots 
or Bananas, Nuts 



January 14th 

DINNER 



Vegetable 

(thick) 

Lettuce Salad 

Kale 

Baked Potato 

Fruit 



Soup 



SUPPER 



Cottage Cheese 

Watercress 

Muffins 



BREAKFAST 



Orange Juice 
Cornmeal, Milk 



January 15th 

DINNER 



SUPPER 



Spinach Soup 

Spinach Fruit Salad 

Squash Whipped Cream 

Endive and Beet Whole Wheat 

Salad Muffins 

Fruit 



36 



BREAKFAST 

Grapefruit 
Rolled Oats 
Milk 



PROPER NUTRITION 
January 16th 



DINNER 



SUPPER 



Barley Soup 



Cold Slaw Salad Rice 
(Cabbage) Mi jk 

Fruit 



Apples with 



BREAKFAST 



Orange 

Oatmeal 

Milk 



January 17th 

DINNER 

Pea Soup 
(thick) 

Apple, Lettuce 
and Celery 
Salad 
Fruit 



SUPPER 



Cottage Cheese 
Watercress 
Corn Muffins 



BREAKFAST 



Grapefruit 

Figs 

Nuts 



January 18th 

DINNER 

Vegetable Soup 

(thick) 

Green Beans 

Squash 

Endive and Beet 

Salad 

Fruit 



SUPPER 



Rolled Oats 
Fruit 



BREAKFAST 



PROPER NUTRITION 
January 19th 



Orange Juice 
Cream of Wheat 



37 



DINNER 

Celery Soup 
Creamed Brus- 
sels Sprouts 
White Turnip 
Lettuce, Celery 
and Apple Salad 
Fruit 



SUPPER 



Apples with 

Rice 

Milk 



BREAKFAST 



Grapefruit 

Prunes 

Cornmeal 



January 20th 



DINNER 



SUPPER 



V2 Grapefruit Apple, Lettuce 
Baked Beans and Celery 

Spinach Salad 

Lettuce and To- Poached Egg 
mato Salad on Toast 



Apple Sauce 
Raisins 



Glass of Milk 



BREAKFAST 



Orange Juice 

Rolled Oats and Oysters 



January 21st 

DINNER 

V2 Grapefruit 
Rice Soup 
Vegetable 



SUPPER 



Watercress, Cel- 
ery and Apple 
Salad 



Milk 



Endive and Beet Barley Muffins 
Salad Glass of Milk 

Fruit 



38 



BREAKFAST 

Orange Juice 
Oatmeal, Milk 



PROPER NUTRITION 
January 22nd 



DINNER 



Spinach Soup 
Spinach 
Squash 
Lettuce Salad 
Fruit 



SUPPER 

Fruit Salad 
Cream 

Whole Wheat 
Muffins 



BREAKFAST 

Grapefruit 
Prunes, Apricots 
Cream of Wheat 



January 23rd 

DINNER 

V2 Grapefruit 
Pea Soup 
(thick) 

Cabbage Salad 
Fruit 



SUPPER 



Rice, Apples, 
Raisins, Milk 



BREAKFAST 



Orange Juice 
Cornmeal, Milk 



January 24th 

DINNER 



SUPPER 



Vegetable Soup 

(thick) Cottage Cheese 

Lettuce, Celery Watercress 
and Apple Salad Muffins 
Sweet Potatoes 
Fruit 



PROPER NUTRITION 
January 25th 



BREAKFAST 



Grapefruit 
Banana, Apple 
Nuts (1 oz.) 



DINNER 



SUPPER 



Celery Soup 

Stewed Yellow 

Turnip Rolled Oats 

Endive and Beet Fruit 
Salad 

Apple Sauce 
Raisins 



BREAKFAST 



Orange, Figs 
Nuts (1 oz.) 



January 26th 

DINNER 

i/2 Grapefruit 
Lima Beans 
Squash 

Lettuce, Celery 
and Apple Salad 
Fruit 



SUPPER 



Baked Apples 
Cream 

Whole Wheat 
Muffins 



BREAKFAST 



January 27th 

DINNER 



Vegetable Soup 
1/2 Grapefruit (thick) 
Prunes, Apricots Lettuce Salad 
Cream of Wheat Sweet Potatoes 

Fruit 



SUPPER 



Cottage Cheese 
on Apples 
Corn Muffins 



40 



BREAKFAST 



Orange 
Rolled Oats 
Milk 



PROPER NUTRITION 
January 28th 



DINNER 

Potato Soup 
Creamed Peas 
Creamed Carrots 
Endive and Beet 
Salad 
Fruit 



SUPPER 



Rice 
Apple 
Raisins 
Milk 



BREAKFAST 



January 29th 

DINNER 



SUPPER 



Glass of Orange ble Broth 
Juice 



% Grapefruit 

Soup ofVegeta- Fruit Salad 
Cream 



Cornmeal, Milk 



Spinach or 
Cauliflower 
Lettuce Salad 
Fruit 



Whole Wheat 
Muffins 



BREAKFAST 



January 30th 



DINNER 



SUPPER 



i/2 Grapefruit 
Bean Soup 

Grapefruit (thick > 

Prunes, Apricots Endive and Beet Fruit 
Salad 

Apple Sauce 
Raisins 



Rolled Oats 



PROPER NUTRITION 
January 31st 



41 



BREAKFAST 

Orange Juice 
Figs, Apples 
Nuts (2 oz.) or 
Oatmeal, Milk 



DINNER SUPPER 

Vegetable Soup 

(thick) Apples and Rice 

Lettuce, Celery Milk 

and Apple Salad Barley Muffins 

Fruit 



BREAKFAST 



Grapefruit 
Rolled Oats 
Milk 



February 1st 

DINNER 

Brussels Sprouts 

Stewed Yellow 

Turnips 

Endive and Beet 

Salad 

Baked Apple 



SUPPER 



Cottage Cheese 
on Apples, Rai 
sins, Lemon 
Corn Muffins 



BREAKFAST 

Orange Juice 
Figs 
Cornmeal, Milk 



February 2nd 

DINNER 

Celery Soup 
Squash 
Cabbage and 
Nut Salad 
Sweet Potatoes 
Apple Sauce 



SUPPER 



Fruit Salad 
Cream 
Cornmeal 
Muffins 



42 



PROPER NUTRITION 
February 3rd 



BREAKFAST DINNER SUPPER 

V2 Grapefruit 
Grapefruit Lima Beans Rolled Oats 

Oatmeal Spinach Fruit 

Milk Endive and Beet 

Salad 

Fruit 



BREAKFAST 



Orange 

Cornmeal 

Milk 



February 4th 



SUPPER 



DINNER 

Tomato Soup 

Kale Baked Apples 

Creamed Yellow Cream 

Turnips Whole Wheat 

Iceberg Lettuce Muffins 

Salad Butter 

Fruit 



February 5th 

BREAKFAST DINNER 

Soup of Veget- 
able Broth 

Grapefruit Juice Spinach or Cauli- 

Cream of Wheat flower 

Mllk Baked Potatoes 

Lettuce and 
Fruit Salad 



SUPPER 



Fruit Salad 
Muffins 



BREAKFAST 



Orange 
Rolled Oats 
Milk 



PROPER NUTRITION 
February 6th 



43 



DINNER 

1/2 Grapefruit 
Peas, Carrots 
and Parsley 
Creamed 
Apple and Cel- 
ery Salad 
Fruit 



SUPPER 



Cottage Cheese 
Corn Muffins 
Baked Apples 
Milk 



BREAKFAST 



Grapefruit 
Prunes, Apricots 
Cornmeal, Milk 



February 7th 

DINNER 

Barley Soup 

(thick) 

Curly Cabbage 

Creamed 

Endive and Beet 

Salad 

Fruit 



SUPPER 



Watercress 
Poached Egg 
Toast 



BREAKFAST 

Orange Juice 
Oatmeal, Milk 



February 8th 

DINNER SUPPER 

Vegetable Soup Apples 

Parsnips Raisins 

Lettuce Salad Rice 

Fruit Milk 



44 



BREAKFAST 

Grapefruit 
Prunes or Figs 
Apricots 
Cornmeal, Milk 



PROPER NUTRITION 
February 9th 



DINNER 

Stewed Yellow 
Turnips 

Iceberg Lettuce 
or Beet Salad 
Fruit 



SUPPER 

Fruit Salad 
Barlev Muffins 
Glass of Milk 



BREAKFAST 



Orange Juice 
Rolled Oats 
Milk 



February 10th 

DINNER 

V 2 Grapefruit 
Peas and Carrots 
Creamed 
Endive and Beet 
Salad 

Baked Potato 
Apple Sauce 
Raisins 



SUPPER 



Watercress 
Poached Egg 
Toast 
Glass of Milk 



BREAKFAST 

Orange Juice 

Prunes 

Cream of Wheat 



February 11th 

DINNER 

V2 Grapefruit 

Vegetable Soup 

(thick) 

Iceberg Lettuce 

Salad 

Fruit 



SUPPER 



Rice and Milk 
Apples and Milk 
Raisins and Milk 



PROPER NUTRITION 



45 



BREAKFAST 



Orange Juice 
Long Walk 



February 12th 

DINNER 

1/2 Grapefruit 
Spinach or Cauli- 
flower, 

Baked Potatoes 
Lettuce or Celery 
Salad 
Fruit 



SUPPER 



Fruit Salad 
Barley Muffins 



BREAKFAST 



February 13th 

DINNER 



1/2 Grapefruit 
Orange Juice Lima Beans 
Figs Parsnips 

Nuts (1 oz.) or Iceberg Lettuce 
Cereal and Milk or Beet Salad 

Baked Apple 



SUPPER 

Watercress 
Whole Wheat 
Muffins 
Glass of Milk 



BREAKFAST 



Orange Juice 

Oatmeal 

Milk 



February 14th 

DINNER 

Cauliflower 
Stewed White 
Turnips 
Lettuce or 
Celery Salad 
Fruit 



SUPPER 



Rice 
Apples 
Raisins 
Milk 



46 



BREAKFAST 



Orange Juice 
Figs 
Cornmeal, Milk 



PROPER NUTRITION 
February 15th 

DINNER 

1/2 Grapefruit 
Vegetable Soup 
(thick) 

Cabbage, Nut or 
Grated Carrot 
Salad , 

Fruit 



SUPPER 



Watercress or 
Celery Salad 
Milk 
Muffins 



BREAKFAST 



Orange Juice 
Rolled Oats 



February 16th 

DINNER 

1/2 Grapefruit 

Pea Soup 

(thick) 

Iceberg Lettuce 

Salad 

Beet Salad 

Fruit 



SUPPER 



Fruit Salad 
Cream 
Barley Muffins 



BREAKFAST 

Orange, Figs 
Banana, Nuts 
(1 oz) or But- 
tered Toast 
(Walnut Bread) 



February 17th 

DINNER 

!/i Grapefruit 
Lima Beans 
Vegetable 
Oysters 
Lettuce or 
Celery Salad 
Baked Apple 
Cream 



SUPPER 



Watercress 
Poached Eggs 
Toast 
Glass of Milk 



BREAKFAST 



Orange 
Rolled Oats 
Milk 



PROPER NUTRITION 
February 18th 



47 



DINNER 

1/2 Grapefruit 

Vegetable Soup 

(thick) 

Iceberg Lettuce 

and Beet Salad 

Salad 

Fruit 



SUPPER 



Rice 
Apples 
Raisins 
Milk 



BREAKFAST 



Orange, Figs 
Oatmeal, Milk 



February 19th 

DINNER 

V2 Grapefruit 
Spinach or 
Brussel Sprouts 
Baked Potato 
Lettuce or 
Celery Salad 
Fruit 



SUPPER 



Fruit Salad 
Cream 
Barley Muffins 



BREAKFAST 



Orange Juice 
Cornmeal, Milk 



February 20th 

DINNER 

1/2 Grapefruit 
Celery Soup 
Green Beans 
Squash 

Iceberg Lettuce 
Apple Sauce 
Raisins 



SUPPER 



Watersress, 
Apple or 
Celery Salad 
Corn Muffins 



48 



BREAKFAST 

Orange, Prunes 
Apricots or' 
Cream of Wheat 



PROPER NUTRITION 
February 21st 

DINNER SUPPER 

1/2 Grapefruit Cottage Cheese 
Creamed Carrots Apples , 

Cabbage Salad Barley Muffins 
Baked Potato 
Fruit 



BREAKFAST 



Orange 

Oatmeal 

Milk 



February 22nd 

DINNER 

Spinach Soup 
Spinach 
Stewed Yellow 
Turnip , 
Iceberg Lettuce 
or Beet Salad 
Fruit 



SUPPER 



Apples and milk 
or Rice and Milk 



BREAKFAST 

Orange 

Apricots or 

Banana 

Nuts (1 oz.) or 

Buttered Whole 

Wheat Toast , 



February 23rd 

DINNER 

V% Grapefruit 
Lima Beans 
Oyster Plant 
Lettuce or 
Celery Salad 
Fruit 



SUPPER 

Watercress 

Poached Eggs 

Toast 

Baked Apples 

Cream 



PROPER NUTRITION 



49 



BREAKFAST 



Orange Juice 
Rolled Oats 
Milk 



February 24th 

DINNER 

V2 Grapefruit 
Cauliflower 
Squash 

Iceberg Lettuce 
and Beet Salad 
Potatoes 
Apple Sauce 
Raisins 



SUPPER 



Rice 
Apples 
Raisins 
Milk 



BREAKFAST 



Orange Juice 
Prunes, Banana 
Nuts (1 oz.) or 
Buttered Toast 



February 25th 

DINNER 

V2 Grapefruit 
Vegetable Soup 
(thick) 
Lettuce and 
Celery Salad 
Baked Potatoes 
Fruit 



SUPPER 



Watercress 
Whole Wheat 
Muffins 
Milk 



BREAKFAST 



Orange Juice 
Oatmeal, Milk 



February 26th 

DINNER 



SUPPER 



Spinach Soup 

Spinach Fruit Salad 

Creamed Carrots Q ream 

Iceburg Lettuce Barley Muffins 

and Beet Salad 

Fruit 



50 



PROPER NUTRITION 



BREAKFAST 

Orange Juice 
Banana, Apple 
Nuts (1 oz.) or 
Buttered Toast 



February 27th 

DINNER 

i/ 2 Grapefruit 
Lentil Soup 
(thick) 
Lettuce and 
Celery Salad 
Fruit 



SUPPER 



Watercress 
Eggs on Toast 
Glass of Milk 



BREAKFAST 



Orange Juice 

Oatmeal 

Milk 



February 28th 

DINNER 

Curly Cabbage 
Stewed White 
Turnip 

Iceburg Lettuce 
and Beet Salad 
Baked Apples 
Cream 



SUPPER 



Rice 
Apples 
Raisins 
Milk 



BREAKFAST 



Orange 
Rolled Oats 
Milk 



March 1st 

DINNER 

V2 Grapefruit 
Pea Soup (thick) 
Iceberg Lettuce 
and Fruit Salad 
Fruit 



SUPPER 

Watercress 

Celery 

Baked Potatoes 





PROPER NUTRITION 




March 2nd 




BREAKFAST 


DINNER 


su 


Orange, Prunes 
Apricots, 
Banana or 
Buttered Toast 


Vegetable Soup 
(thick) 
Endive and 
Beet Salad 
Baked Potatoes 


Rice 
Apples 
Raisins 
Milk 



51 



Fruit 



March 3rd 



BREAKFAST 



Orange Juice 
Cornmeal, Milk 



DINNER 

i/ 2 Grapefruit 
Lima Beans 
Creamed Carrots 
Lettuce and 
Celery Salad 
Apple Sauce 



SUPPER 

Cottage Cheese 
with Nuts and 
Apples 
Muffins 



BREAKFAST 

Orange, Figs 
Apple, Nuts 
(1 oz.) or 
Buttered Toast 



March 4th 

DINNER 

Spinach Soup 

Spinach 

Vegetable 

Oysters 

Iceburg Lettuce 

Salad , 

Fruit 



SUPPER 



Fruit Salad 
Muffins 



BREAKFAST 



Orange 
Oatmeal, Milk 



PROPER NUTRITION 
March 5th 

DINNER SUPPER 

i/2 Grapefruit 

Kale Watercress 

Creamed Onions Poached Eggs on 

Lettuce, Celery Toast 

or Apple Salad Glass of Milk 

Fruit 



BREAKFAST 



Orange 
Cereal 



March 6th 

DINNER 

Cauliflower 

Stewed White 

Turnip 

Iceberg Lettuce 

Salad 

Fruit 



SUPPER 



Rice 
Fruit 
Milk 



BREAKFAST 

Orange Juice 
1 Banana, Figs 
Nuts (1 oz.) or 
Buttered Toast 



March 7th 

DINNER 

Spinach Soup 
Spinach 
Squash 
Lettuce and 
Celery Salad 
Fruit 



SUPPER 



Cottage Cheese 
on Apples 
Corn Muffins 



PROPER NUTRITION 



53 



BREAKFAST 

Orange Juice 

Figs 

Cream of Wheat 

Milk 



March 8th 

DINNER 

V2 Grapefruit 
Lima Beans 
Carrots 

Iceberg Lettuce 
and Beet Salad 
Apple Sauce 
Raisins 



SUPPER 



Watercress 
Poached Eggs 
on Toast 



BREAKFAST 



Orange 

Prunes, Apricots Baked Potato 



March 9th 

DINNER 

Vegetable Soup 
(thick) 



Rolled Oats 



Cabbage Salad 
Fruit 



SUPPER 



Fruit Salad 
Whole Wheat 
Muffins 



BREAKFAST 

Orange Juice 
1 Banana 
Nuts (1 oz.) or 
Buttered Toast 



March 10th 

DINNER 

V2 Grapefruit 
Pea Soup (thick) 
Oyster Plant 
Lettuce and 
Celery Salad 
Baked Apple 



SUPPER 

Watercress 

Celery 

Apple 

Salad 

Baked Potatoes 



54 


PROPER NUTRITION 




March 11th 




BREAKFAST 


DINNER 


SUPPER 


14 Grapefruit 
Green Beans 

Cup of Sage Tea Squash 

Honey Iceberg Lettuce 
Salad 


Fruit Salad 
Corn Muffins 
Glass of Milk 




Fruit 






March 12th 




BREAKFAST 


DINNER 


SUPPER 


Orange 

1 Banana, Figs 
Nuts (1 oz.) or 
Buttered Toast 


Celery Soup 
Brussel Sprouts 
Stewed White 
Turnips 
Lettuce and 
Celery Salad 
Fruit 

March 13th 


Rice 
Apples 
Raisins 
Milk 


BREAKFAST 


DINNER 


SUPPER 


V2 Grapefruit 
Spinach 

Cup of Herb Tea Squash 

Honey Iceberg Lettuce 
and Beet Salad 


Watercress 
Celery and 
Apple Salad 
Whole Wheat 
Muffins 




Fruit 


Glass of Milk 



BREAKFAST 

Orange, Figs 
Nuts (1 oz.) or 
Buttered Toast 



PROPER NUTRITION 
March 14th 

DINNER 

Vegetable Soup 
(thick) 

Cabbage Salad 
Baked Potato 
Fruit 



55 



SUPPER 

Cottage Cheese 
on Nuts and 
Apples , 

Muffins 



BREAKFAST 



March 15th 

DINNER 

i/ 2 Grapefruit 
Kale , 

Stewed White 



Orange 

Prunes, Apricots Turnips 

1 Cup of Herb Lettuce and 

Tea and Honey Celery Salad 

Apple Sauce 
Raisins 



SUPPER 



Watercress 
Poached Eggs 
on Toast 



BREAKFAST 

Orange Juice 
1 Banana, Figs 
Nuts (1 oz.) or 
Buttered Toast 



March 16th 

DINNER 

1/2 Grapefruit 
Lima Beans 
Iceberg Lettuce 
and Beet Salad 
Fruit 



SUPPER 



Farina, Milk 
Baked Apple 
Cream 



56 



BREAKFAST 



Cup of Herb Tea 
Honey 



PROPER NUTRITION 
March 17th 

DINNER 

1/2 Grapefruit 
Pea Soup (thick) 
Vegetable 
Oysters 
Lettuce and 
Celery Salad 
Fruit 



SUPPER 



Watercress 

Milk 

Corn Muffins 



BREAKFAST 

Orange Juice 
Dates, Apple 
Nuts (1 oz.) or 
Buttered Toast 



March 18th 

DINNER 

Spinach Soup 
Spinach 
Squash 

Iceberg Lettuce 
or Beet Salad 
Baked Apples 
Cream 



SUPPER 



Fruit 

Whole Wheat 

Muffins 



BREAKFAST 

Orange Juice 
Figs, Dates 
Nuts (1 oz.) or 
Herb Tea 
Honey 



March 19th 

DINNER 

V2 Grapefruit 
Vegetable Soup 
(thick) 

Cabbage Salad 
Vegetable 
Oysters 
Fruit 



SUPPER 



Cottage Cheese 
on Apples 
Whole Wheat 
Muffins 





PROPER NUTRITION 




March 20th 




BREAKFAST 


DINNER 


SUPPER 


Orange Juice 
1 Banana 
Nuts (1 oz.) or 
Buttered Toast 


V£ Grapefruit 
Green Beans 
Parsnips 
Iceberg Lettuce 
or Beet Salad 
Fruit 

March 21st 


Watercress 
Apples 
Celery 
Salad 
Baked Potato 


BREAKFAST 


DINNER 


SUPPER 


Orange Juice 
Prunes, Apricots 
or Herb Tea 
Honey 


Curly Cabbage 
Stewed White 
Turnips > 
Lettuce and , 
Celery Salad 
Apple Sauce 
Raisins 

March 22nd 


Rice 
Apples 
Raisins 
Milk 


BREAKFAST 


DINNER 


SUPPER 


Orange 
Raisins, Dates 
or 1 Cup Herb 
Tea 


% Grapefruit 

Spinach Watercress 
Creamed Carrots Poached Eggs 
Iceberg Lettuce on Toast 
or Beet Salad 




Fruit 





57 



58 



BREAKFAST 

Orange Juice 
1 Banana 
Nuts (1 oz.) or 
Herb Tea 



PROPER NUTRITION 
March 23rd 



DINNER 

V 2 Grapefruit 
Pea Soup (thick) 
Celery and 
Lettuce Salad 
Apple Sauce 
Raisins 



SUPPER 



Cornmeal 
Baked Apples 
Milk 



BREAKFAST 



March 24th 

DINNER 



SUPPER 



Watercress 
Orange Vegetable Soup Celery 

Prunes, Apricots ( th * ck ) ^\ e& 

or Herb Tea Lettuce Salad Salad 

Fruit Corn Muffins 





March 25th 




BREAKFAST 


DINNER 

Spinach Soup 
Spinach 


SUPPER 


Herb Tea 


Squash 


Fruit Salad 


Honey 


Lettuce and 


Whole Wheat 




Celery Salad 


Muffins 




Baked Apple 






Cream 





BREAKFAST 



Orange Juice 
1 Banana, Figs 
6 Walnuts 



PROPER NUTRITION 
March 26th 

DINNER 

Celery Soup 
Brussel Sprouts 
Creamed 
Stewed White 
Turnips 
Lettuce Salad 
Fruit 



59 



SUPPER 

Lettuce 
Celery 
Apple 
Salad 
Baked Potato 



BREAKFAST 

Orange 

Prunes, Apricots 
or 1 Cup 
Herb Tea 



March 27th 

DINNER 



y 2 



Grapefruit 
Lima Beans 
Vegetable 
Oysters 
Lettuce and 
Celery Salad 
Fruit 



SUPPER 



Cottage Cheese 
on Apples 
Corn Muffins 



BREAKFAST 

Orange Juice 

Figs 

Nuts (1 oz.) or 

Buttered Toast 



March 28th 

DINNER 

V2 Grapefruit 
Vegetable Soup 
(thick) 

Cabbage Salad 
Baked Potato 
Fruit 



SUPPER 



Rice 
Apples 
Raisins 
Milk 



60 



BREAKFAST 



PROPER NUTRITION 
March 29th 



Orange Juice 
1 Banana 
6 Walnuts or 
1 Cup Herb Tea 



DINNER 

i/o Grapefruit 
Spinach 
Parsnips 
Iceberg Lettuce 
or Beet Salad 
Fruit 



SUPPER 

Watercress 
2 Eggs 
Toast 



BREAKFAST 

Orange 

Prunes, Apricots 
or Buttered 
Toast 



March 30th 

DINNER 

Vo Grapefruit 

Pea Soup (thick) 

Lettuce 

Celery 

Carrots 

Salad 

Fruit 



SUPPER 



Fruit Salad 
Whole Wheat 
Muffins 



BREAKFAST 

Orange Juice 
6 Walnuts 
1 Banana or 
1 Cup Herb Tea 



March 31st 

DINNER 

Vegetable Soup 

(thick) 

Iceberg Lettuce 

Salad 

Fruit 



SUPPER 

Watercress 
Celery and 
Apple Salad 
Corn Muffins 





PROPER NUTRITION 




April 1st 




BREAKFAST 


DINNER 


SUPPER 


Herb Tea 
Honey 


Spinach Soup 
Spinach 
Sweet Potatoes 
Lettuce and 
Celery Salad 
Fruit 


Fruit Salad 
Barley Muffins 



61 



April 2nd 



BREAKFAST 



Orange 

Prunes, Apricots 

or Herb Tea 



BREAKFAST 



Grapefruit 
Dates 



DINNER 


SUPPER 


Green Beans 




Vegetable 
Oysters 


Cottage Cheese 
on Nuts and 


Endive and 
Beet Salad 


Apples 
Corn Muffins 


Baked Apples 




April 3rd 




DINNER 


SUPPER 


Barley Soup 
(thick) 
Cabbage and 
Carrot Salad 
Fruit 
Nuts 


Watercress 

Celery 

Salad 

Barley Muffins 

Milk 



62 PROPER NUTRITION 

April 4th 

BREAKFAST DINNER 

i/2 Grapefruit 
Bean Soup 
(thick) 
Celery Salad 
Lettuce 
Apple Sauce 
Raisins 



Orange 
Prunes, 



Apricots 



SUPPER 



Rice 
Apples 
Raisins 
Milk 



BREAKFAST 



Orange 
1 Banana or 
Herb Tea 
6 Walnuts 



April 5th 

DINNER 

1/2 Grapefruit 

Spinach 

Squash 

Iceberg Lettuce 

Salad 

Baked Apple 

Cream 



SUPPER 

Cottage Cheese 
on Nuts and 
Apples 

Buttered Toast 
Corn Muffins 



BREAKFAST 



Grapefruit or 
Herb Tea 
Dates 



April 6th 

DINNER 

V2 Grapefruit 
Lima Bean Soup 
Lettuce and 
Tomato Salad 
Fruit 



SUPPER 

Lettuce 
Celery and 
Apple Salad 
Barley Muffins 



BREAKFAST 

Orange Juice 
1 Banana 
6 Walnuts or 
Buttered Toast 



PROPER NUTRITION 
April 7th 



63 



DINNER 

Vegetable Soup 
(thick) 
Cabbage and 
Nut Salad 
Fruit 



SUPPER 



Rice 

Fruit 

Milk 



BREAKFAST 



Herb Tea 
Honey 



April 8th 

DINNER 

1/2 Grapefruit 
Spinach Soup 
Spinach 
Squash 
Lettuce and 
Tomato Salad 
Fruit 



SUPPER 



Fruit Salad 
Barley Muffins 



BREAKFAST 

Orange 

Prunes, Apricots 
or Buttered 
Toast 



April 9th 

DINNER 

Curly Cabbage 
Stewed Yellow 
Turnips 

Iceberg Lettuce 
Salad , 

Apple Sauce 
Raisins 



SUPPER 



Cottage Cheese 
Apples and Nuts 
Corn Muffins 



64 



PROPER NUTRITION 





April 10th 




BREAKFAST 


DINNER 

Tomato Soup 
Carrots or 


SUPPER 




Parsnips 


Dandelions 


1/2 Grapefruit 


Creamed 


Poached Eggs 


Dates 


Lettuce Salad 
Celery 

Baked Apples 
Nuts, Honey 

April 11th 


on Toast 


BREAKFAST 


DINNER 

V2 Grapefruit 


SUPPER 




Spinach or 


Lettuce 




Cauliflower 


Celery 


Orange Juice 
Prunes, Apricots 


Vegetable , 
Oysters 


Apples 
Salad 




Lettuce and 


Barley Muffins 




Tomato Salad 


Glass of Milk 




Fruit 






April 12th 




BREAKFAST 


DINNER 

V2 Grapefruit 


SUPPER 


Orange Juice 


Green Beans 


Dandelions 


Figs 


Parsnips 


Poached Eggs 


Nuts (1 oz.) 


Iceberg Lettuce 

Salad 

Fruit 


on Toast 





PROPER NUTRITION < 




April 13th 




BREAKFAST 


DINNER 


SUPPER 


Grapefruit 
Dates, Figs 


Rice Soup 
(thick) 
Cabbage and 
Carrot Salad 
Nuts , 

Baked Potato 
Fruit 

April 14th 


Lettuce 

Celery 

Apple 

Salad 

Barley Muffins 

Glass of Milk 


BREAKFAST 


DINNER 


SUPPER 


Orange 
Banana 
Nuts (i/ 2 oz.) 


Vegetable Soup 
(thick) 
Lettuce and 
Tomato Salad 
Baked Apple 
Nuts, Honey 

April 15th 


Cottage Cheese 
Apples 
Corn Muffins 


BREAKFAST 


DINNER 


SUPPER 


Spring Tea 
Honey 


Vegetable Broth 
Spinach 
Baked Potatoes 
Lettuce and 
Tomato Salad 
Celery Fruit 


Fruit Salad 
Rolled Oats 
Muffins 



65 



66 



PROPER NUTRITION 



April 16th 

BREAKFAST DINNER 

1/2 Grapefruit 
Brussel Sprouts 

Prunes, Apricots T iu ™ ips T „ 

Iceberg Lettuce 

Salad , 
Fruit 



SUPPER 



Dandelions 
Beets 
Salad 
Baked Potato 



BREAKFAST 

Grapefruit 
Dates, Banana 
Nuts (1 oz.) 



April 17th 

DINNER 

Rice Soup 
Cabbage and 
Nut Salad 
Vegetable 
Oysters 
Fruit 



SUPPER 

Lettuce 

Celery 

Apples 

Salad 

Barley Muffins 

Glass of Milk 



BREAKFAST 



Orange Juice 

Apple 

Nuts (i/ 2 oz.) 



April 18th 

DINNER 

Fruit Salad 
String Beans 
Stewed Yellow 
Turnip 
Lettuce and 
Tomato Salad 
Baked Potato 



SUPPER 



Dandelion Sala 
Poached Egg 
on Toast 





PROPER NUTRITION 6 




April 19th 




BREAKFAST 


DINNER 


SUPPER 


Orange 

Figs 

Nuts (i/ 2 oz.) 


Vegetable Soup 
(thick) 

Head Lettuce 
Salad 
Radishes 
Baked Potato 

April 20th 


Cottage Cheese 
on Apples 
Raisins 
Nuts. 
Lemon 
Corn Muffins 


BREAKFAST 


DINNER 


SUPPER 


Orange Juice 
1 Banana 
6 Nuts 


V2 Grapefruit 
Bean Soup 
ahick) 
Lettuce and 
Tomato Salad 
Fruit 

April 21st 


Lettuce 
Apples 
Celerv 
Salad 

Baked Potato 


BREAKFAST 


DINNER 


SUPPER 


Orange 
Prunes, Apricot; 


% Grapefruit 
Peas and Car- 
rots Creamed 
? Celery 
Iceberg Lettuce 
Salad 
Fruit 


Rice 
Apple 

Raisins 
Rhubarb 



BREAKFAST 



Spring Tea 
Honey 



PROPER NUTRITION 
April 22nd 



DINNER 

1/2 Grapefruit 
Spinach 
Baked Potato 
Lettuce and 
Tomato Salad 
Fruit 



SUPPER 



Fruit Salad 
Corn Muffins 



BREAKFAST 



Orange Juice 
Prunes, Apricots 



April 23rd 

DINNER 

1/2 Grapefruit 
Rice Soup 
(thick) 

Cabbage Salad 
Carrots 
Nuts, Fruit 



SUPPER 



Cottage Cheese 
on Apples 
Raisins 
Barley Muffins 



BREAKFAST 



Orange 
Dates, Raisins 



April 24th 

DINNER 

Vegetable Soup 

(thick) 

Watercress 

Salad 

Vegetable 

Oysters 

Fruit Desert 



SUPPER 



Rice 

Fruit 

Milk 



BREAKFAST 

Orange Juice 

1 Banana 

Figs 

Nuts (1 oz.) 



PROPER NUTRITION 
April 25th 

DINNER 

Tomato Soup 
Cold Slaw 
(cabbage) - 
Baked Potatoes 
Fruit 



SUPPER 



Dandelion Salad 
Whole Wheat 
Muffins 
Milk 



BREAKFAST 



Oronge Juice 
Prunes, Apricots 



April 26th 

DINNER 

V2 Grapefruit 
Spinach or 
Cauliflower 
Lettuce Salad 
Baked Potato 
Baked Apple 
Cream 



SUPPER 

Lettuce 
Celery- 
Apples 
Salad 
Milk 
Barley Muffins 



BREAKFAST 



Orange 
1 Banana 
Figs 
Nuts (1 oz.) 



April 27th 

DINNER SUPPER 

V 2 Grapefruit 

New Peas and Rj ce 

Carrots Creamed p ru it 

Lettuce and Milk 

Tomato Salad 

Fruit 



70 


PROPER NUTRITION 




April 28th 




BREAKFAST 


DINNER 


SUPPER 


Orange 
Cereal, Milk 


Tomato Soup 

String Beans 

Head Lettuce 

Radishes 

Salad 

Baked Potatoes 

April 29th 


Dandelions 
Poached Eggs 
Corn Muffins 


BREAKFAST 


DINNER 


SUPPER 


Herb Tta 
Honey 


17 2 Grapefruit 
Spinach Soup 
Spinach 
Baked Potatoes 
Lettuce and 
Tomato Salad 
Fruit 

April 30th 


Fruit Salad 
Barley Muffins 


BREAKFAST 


DINNER 


SUPPER 


Orange 

1 Banana or 

Cereal ■ 

Figs 

Nuts (1 oz.) 

Milk 


V2 Grapefruit 
Young Peas and 
Carrots Creamed 
Lettuce Salad 
Fruit 


Dandelion Sal 
Poached Egg 
on Toast 



BREAKFAST 



PROPER NUTRITION 
May 1st 



71 



Orange 

Prunes, Apricots 



DINNER 

Celery Soup 
Kale 

Lettuce Salad 
Radishes 
Baked Potatoes 
Fruit 



SUPPER 



Rice 

Fruit 

Milk 



BREAKFAST 



Orange 
1 Banana 
Nuts (1 oz.) or 
Cereal, Milk 



May 2nd 

DINNER 

Vegetable Soup 
(thick) 
Lettuce 
Celery 
Apple 
Salad 
Potatoes; 
Fruit Salad 



SUPPER 



Watercress 
Salad 
Celery 
Baked Potato 



BREAKFAST 



May 3rd 



DINNER 



SUPPER 



Rice Soup 
Orange String Beans Dandelion Salad 

Prunes, Apricots Cucumber Salad Poached Egg 

Potatoes on Toast 

Fruit 



72 



BREAKFAST 



Orange 
Apple, Nuts 



PROPER NUTRITION 
May 4th 



DINNER 

i/> Grapefruit 
Barley Soup 
Cold Slaw 
(cabbage) 
Fruit 



SUPPER 

Cottage Cheese 
on Apples - 
Raisins 
Parsley 
Lemon 



BREAKFAST 

Orange 

Prunes, Apricot 
or Buttered 
Toast 



May 5th 

DINNER 

Celery Soup 
Lima Beans 
Carrots 
Lettuce Salad 
Fruit 



SUPPER 

Fruit Salad 
Cream 

Whole Wheat 
Muffins 



BREAKFAST 



Orange Juice 
Figs 



May 6th 

DINNER 

V2 Grapefruit 
Spinach 
Asparagus 
Jap Rice 
Head Lettuce 
Salad 
Fruit Desert 



SUPPER 



Apple 

Celery Salad 
Poached Egg 
on (Toast 



BREAKFAST 



Grapefruit 
Figs 



PROPER NUTRITION 
May 7th 



73 



DINNER 

Tomato Soup 
Fresh Peas 
Carrots 
Creamed 
Cucumber Salad 



SUPPER 



Dandelions 
Poached Egg 
Barley Muffins 



BREAKFAST 



May 8th 

DINNER 

!/2 Grapefruit 
Creamed Onions 



Orange 

Prunes, Apricots ? a £ ed Pot * to 
or Cereal, Milk lettuce and 
' Tomato Salad 

Fruit 



SUPPER 



Cottage Cheese 
Watercress 
Whole Wheat 
Muffins 



May 9th 



BREAKFAST 


DINNER 


SUPPER 


Orange 
1 Banana 
Nuts (1 oz.) 


Vegetable Soup 
(thick) 

Iceberg Lettuce 
Salad 


Rice 

Fruit 

Milk 



Fruit 



74 



BREAKFAST 



Orange 
1 Banana 

Figs or 
Buttered Toast 



PROPER NUTRITION 
May 10th 



DINNER 

i/ 2 Grapefruit 
Spinach 
Potato 
Lettuce and 
Tomato Salad 

Fruit 



supper 



Dandelion 
Young Onions 
Baked Potato 



BREAKFAST 



Orange 
Prunes, Apricots 



May 11th 

DINNER 

1/2 Grapefruit 

Vegetable Soup 

(thick) 

Celery 

Carrot 

Salad 

Nuts 

Fruit 



supper 

Lettuce 

Celery 

Apple 

Salad 

Barley Muffins 

Glass of Milk 



BREAKFAST 



Grapefruit 
Figs 



May 12th 

DINNER 

1/2 Grapefruit 

Fresh Peas 

Carrots 

Watercress 

Salad 

Baked Apple 

Cream 



SUPPER 

Dandelions 
Cucumber 
Poached Egg 
on Toast 



PROPER NUTRITION 
May 13th 



75 



BREAKFAST 



Cup of Herb Tea 



DINNER 

V2 Grapefruit 
Spinach 
Asparagus 
Baked Potato 
Lettuce and 
Tomato Salad 
Fruit 



SUPPER 



Lettuce 
Radish 
Celery- 
Salad 

Whole Wheat 
Muffins 
Milk 



BREAKFAST 

Orange, Prunes 
Nuts (1 oz.) or 
Cereal, Milk 



May 14th 

DINNER 

% Grapefruit 
Beans 
Carrots 
Lettuce and 
Beet Salad 
Fruit 



SUPPER 



Cottage Cheese 
Watercress 
Barley Muffins 
Glass of Milk 



May 15th 



BREAKFAST , DINNER SUPPER 

Rice Soup 
Orange Asparagus Dandelions 

Prunes, Apricots Lettuce and Poached Egg 

or Buttered Tomato Salad on Toast 

Toast Baked Potato 

Fruit 



76 



PROPER NUTRITION 



BREAKFAST 



Orange 
1 Banana 
Nuts (1 oz.) or 
Cereal, Milk 



May 16th 

DINNER 

1/2 Grapefruit 
Lima Beans 
Lettuce 
Radish 
Celery- 
Salad 
Vegetable 
Oysters 
Fruit 



SUPPER 



Rice 

Fruit 

Milk 



BREAKFAST 



Orange 

Prunes, Apricots 



May 17th 

DINNER 

Vegetable Soup 

(thick) 

Cabbage and 

Carrot Salad 

Nuts 

Baked Potato 

Fruit 



SUPPER 



Watercress 
Salad 

Corn Muffins 
Glass of Milk 



BREAKFAST 



Orange 
Banana, Figs 



May 18th 

DINNER 

Vegetable Soup 
(thick) 
Cauliflower 
Baked Potato 
Lettuce and 
Tomato Salad 
Fruit 



SUPPER 



Farina Soup 

Fruit 

Milk 



BREAKFAST 



Orange 
Apple, Nuts 



PROPER NUTRITION 
May 19th 



DINNER 

V2 Grapefruit 

Spinach 

Squash 

Iceberg Lettuce 

Salad 

Fruit 



77 



SUPPER 



Cottage Cheese 
Dandelions 
Corn Muffins 



BREAKFAST 



1 Cup Sassafras 

Tea 

Honey 



May 20th 

DINNER 

V2 Grapefruit 
Green Peas 
Carrots 
Tomatoes and 
Lettuce Salad 
Cucumber 
Baked Potato 
Fruit 



SUPPER 



Fruit Salad 
Barley Muffins 



May 21st 

BREAKFAST DINNER 

V2 Grapefruit 
Orange New Stewed 

Prunes, Apricots White Turnips 

Lettuce Salad 

Fruit 



SUPPER 

Watercress and 
Beet Salad 
Baked Potato 
Milk 



78 



PROPER NUTRITION 



May 22nd 

BREAKFAST DINNER 

Vegetable Soup 
(thick) 

Orange, Banana Carrot and 
Nuts (1 oz.) Celery Salad 

Potatoes 

Fruit 



SUPPER 



Rice 

Baked Rhubarb 

Honey 



May 23rd 

BREAKFAST DINNER 

y% Grapefruit 
Green Beans 
Orange (Vegetable 

Prunes, Apricots u y sters 

Lettuce and 
Tomato Salad 
Fruit 



SUPPER 



Dandelion and 
Cucumber Salad 
Baked Potato 



May 24th 

BREAKFAST DINNER 

i/2 Grapefruit 
Peas 

_ „ Carrots 

Orange, Banana Lettuce 
Apple Radishes 

Nuts (1 oz.) Young Onions 

Salad 

Rice 

Fruit 



SUPPER 



Watercress 
Celery 
Salad 
Baked Potato 



BREAKFAST 



Orange 
Figs, Nuts or 
Sassafras Tea 



PROPER NUTRITION 
May 25th 



79 



DINNER 

1/2 Grapefruit 
Beet Tops 
Vegetable 
Oysters 
Lettuce and 
Tomato Salad 
Fruit 



SUPPER 



Dandelions 
Cottage Cheese 
Corn Muffins 



BREAKFAST 



May 26th 

DINNER 



SUPPER 



Orange 1/2 Grapefruit Watercress 

Prunes, Apricots Lima Bean Soup Tomatoes 

or Apple Tea Lettuce Salad Onions 

Baked Rhubarb Baked Potatoes 



BREAKFAST 



1 Cup Herb Tea 



May 27th 

DINNER 

Celery Soup 
Spinach 
Asparagus 
Lettuce and 
Tomato Salad 
Baked Potato 
Fruit 



SUPPER 



Strawberries 
Cream 
Barley Muffins 



80 PROPER NUTRITION 


May 28th 




BREAKFAST DINNER 


SUPPER 


Vegetable Soup 


Rice 


Orange, Banana Lettuce Salad 


Fruit 


Figs, Nuts Baked Potato 


Salad 


Rhubarb 





BREAKFAST 



Orange 
Prunes, Apricots 



May 29th 

DINNER 

% Grapefruit 
Young Peas 
Carrots 
Lettuce and 
Tomato Salad 
Potatoes 
Fruit 



SUPPER 

Dandelions 
Poached Eggs 
on Toast 
Milk 



BREAKFAST 

Orange, Banana 
Raisins, Nuts 



May 30th 

DINNER 

Baked Potato 
Beet Tops 
Wax Beans 
Lettuce Salad 
Fruit ' 



SUPPER 



Cottage Cheese 
Watercress 
Baked Potatoes 



PROPER NUTRITION 


May 31st 




BREAKFAST DINNER 




V2 Grapefruit 
Drange, Banana Peas 


Rice 


STuts (1 oz.) or Lettuce and 
}up Herb Tea Tomato Salad 


Fruit 
Milk 


Baked Potato 
Fruit 





81 



SUPPER 



June 1st 



BREAKFAST 



Drange 
Prunes, Apricot 



DINNER 

Spinach 
Kohlrabi 
Baked Potatoes 
Lettuce and 
Tomato Salad 
Fruit 



SUPPER 



Watercress 
Celery- 
Radishes 
Baked Potato 



BREAKFAST 

Orange 

Prunes, Banana 
or Cup Herb Tea 



June 2nd 

DINNER 

Rice Soup 
(thick) 

Lettuce Salad 
Fruit 



SUPPER 

Apple and 
Nut Salad 
Baked Potato 



82 



BREAKFAST 



Sassafras Tea 
Honey 



PROPER NUTRITION 
June 3rd 

DINNER 

V2 Grapefruit 
Green Beans 
Carrots 
Lettuce and 
Tomato Salad 
Rhubarb 



SUPPER 

Watercress 
Celery 
Radishes 
Salad 
Baked Potato 



BREAKFAST 



Orange 
Puffed Wheat 
Milk 



June 4th 

DINNER 

Vegetable Soup 
(thick) 
Cabbage and 
Carrot Salad 
Nuts 

Baked Potato 
Fruit 



SUPPER 



Dandelions 
Poached Eggs 
on Toast 
Glass of Milk 



BREAKFAST 



Orange 
Figs, Banana 



June 5th 

DINNER 

Stewed White 
Turnips 
Lettuce and 
Tomato Salad 
Baked Rhubarb 
Honey 



SUPPER 



'Watercress 
Salad 
Baked Potato 



PROPER NUTRITION 



83 



June 6th 



BREAKFAST 



Orange 
Corn Flakes 
Milk 



DINNER 



SUPPER 



Celery Soup 

(thick) 

Chard ^ ice 

Creamed Onions J: ™ 

t ++ a Milk 

Lettuce and 

Tomato Salad 
Fruit 



June 7th 



BREAKFAST DINNER 

String Beans 
Orange Stewed Carrots 

Prunes, Apricots Lettuce and 

Cucumber Salad 

Fruit 



SUPPER 



Watercress 
Cottage Cheese 
Baked Potato 





June 8th 


BREAKFAST 


DINNER 


Orange 
Puffed Rice 
Milk 


Vegetable Boup 
(thick) 
Cabbage and 
Beet Salad 




Baked Potato 



Rhubarb, Honey 



SUPPER 



Dandelions 
Barley Muffins 
Glass of Milk 



84 



PROPER NUTRITION 



BREAKFAST 



Orange 
Banana, Dates 



June 9th 

DINNER 

V2 Grapefruit 
Peas ' 
Carrots 

Cucumber and 
Tomato Salad 
Baked Potato 
Fruit 



SUPPER 



Watercress 
Salad 
Baked Potato 



BREAKFAST 



Sassafras Tea 
Honey 



June 10th 

DINNER 

V2 Grapefruit 

Spinach 

Vegetable 

Oysters 

Lettuce and 

Cucumber Salad 

Fruit 



SUPPER 



Strawberries 

Milk 

Barley Muffins 



BREAKFAST 



Orange 
Banana, Prunes 



June 11th 

DINNER 

V 2 Grapefruit 
Lima Beans 
Squash 
Lettuce and 
Tomato Salad 
Rhubarb 



SUPPER 



Rice 

Fruit 

Milk 



BREAKFAST 



Orange 
Whole Wheat 
Milk 



PROPER NUTRITION 
June 12th 

DINNER 

Vegetable Soup 

(thick) 

Cabbage 'and 

Carrot Salad 

Nuts 

Baked Potato 

Fruit 



85 



SUPPER 



Watercress 

Radishes 

Salad 



BREAKFAST 



June 13th 

DINNER 



% Grapefruit 

Stewed White 
Orange Turnips 

Prunes, Apricots Iceberg . Lettuce 

Salad 

Baked Rhubarb 



SUPPER 



Strawberries 

Milk 

Corn Muffins 



BREAKFAST 



Orange 
Whole Rice 
Milk 



June 14th 

DINNER 

i/2 Grapefruit 

Peas 

Carrots 

Lettuce and 

Cucumber Salad 

Baked Potato 

Fruit 



SUPPER 



Dandelions 
Poached Egg 
on Toast 
Glass of Milk 



86 



BREAKFAST 



Orange 
Banana, Figs 



PROPER NUTRITION 
June 15th 

DINNER 

String Beans 
Vegetable 
Oysters 
Lettuce and 
Radish Salad 
Fruit 



SUPPER 



Watercress 
Cottage Cheese 
Baked Potato 



BREAKFAST 



Orange Juice 



June 16th 

DINNER 

Spinach 
Cauliflower 
Baked Potato 
Lettuce and 
Tomato Salad 
Fruit 



SUPPER 

Strawberries 

Milk 

Barlev Muffins 



BREAKFAST 



Orange 
Banana, 



Prunes 



June 17th 

DINNER 

Vegetable Soup 

(thick) 

Cabbage and 

Carrot Salad 

Nuts 

Squash 

Fruit 



SUPPER 



Rice 

Fruit 

Milk 



PROPER NUTRITION 



87 



June 18th 



BREAKFAST 



Orange 
Whole Wheat 
Milk 



DINNER 

1/2 Grapefruit 

Peas 

Carrots 

Tomato and 

Cucumber Salad 

Baked Potato 

Fruit 



SUPPER 



Strawberries 
Milk 



BREAKFAST 



Orange 
Prunes, Banana 



June 19th 

DINNER 

14 Grapefruit 

String Beans 

Kohlrabi 

Iceberg Lettuce 

Salad 

Fruit 



SUPPER 



Dandelion Salad 
Baked Potato 



BREAKFAST 



Orange 
Puffed Rice 
Milk 



June 20th 

DINNER 

Rice Soup 
Chard 
Squash 
Lettuce and 
Tomato Salad 
Fruit 



SUPPER 



Cottage Cheese 
Watercress 
Baked Potato 



88 


PROPER NUTRITION 




June 21st 




BREAKFAST 


DINNER 


SUPPER 


Orange 
Banana, Figs 


1/2 Grapefruit 
New Lima Beans 
Beet Tops 
Lettuce Salad 
Baked Rhubarb 

June 22nd 


Rice 

Fruit 

Milk 


BREAKFAST 


DINNER 


SUPPER 


Orange 
Whole Wheat 
Milk 


Vegetable Soup 
(thick) 
Spinach 
Stewed Yellow 
Turnips 
Lettuce and 
Cucumber Salad 
Fruit 


Watercress 
Celery- 
Barley Muffins 
Glass of Milk 






BREAKFAST 



Elderberry 
Blossom Tea 
Honey 



June 23rd 

DINNER 

Chard 

Creamed Carrots 
Lettuce and 
Radish Salad 
Rhubarb 



SUPPER 

Fruit Salad 
Cream ( 
Whole Wheat 
Muffins 





PROPER NUTRITION 8! 




June 24th 




BREAKFAST 


DINNER 

New Peas 
Vegetable 


SUPPER 


Orange 


Oysters 


Dandelions 


Prunes, Apricots 


Lettuce and 
Tomato Salad 
Fruit 

June 25th 


Baked Potato 


BREAKFAST 


DINNER 

Vegetable Soup 
(thick) 


SUPPER 


Orange 


Cabbage and 


Watercress 


Whole Rice 


Carrot Salad 


Cottage Cheese 


Milk 


Nuts 

Baked Potato 

Fruit 

June 26th 


Potatoes 


BREAKFAST 


DINNER 

Stewed White 


SUPPER 


Orange Juice 


Turnips 


Rice 


Banana 


Potatoes 


Fruit 


Figs 


Lettuce and 
Tomato Salad 
Baked Rhubarb 


Barley Muffins 



90 



BREAKFAST 



Orange 
Whole Wheat 
Toast 



PROPER NUTRITION 
June 27th 

DINNER 

Kohlrabi 
Green Beans 
Lettuce Salad 
Strawberries 



SUPPER 

Fruit Salad 
Cream 
Nut Bread 



BREAKFAST 



Oranges, Prunes 
Apricots 



June 28th 

DINNER 

Rice Soup 
Beet Tops 
Creamed Carrots 
Iceberg Lettuce 
Beet Salad 
Watermelon 



SUPPER 



Dandelions 
Poached Egg 
Toast 
Glass of Milk 



BREAKFAST 



Orange 
Whole Wheat 
Milk 
Toast 



June 29th 

DINNER 

1/2 Cantaloupe 
Lima Beans 
Squash 
Lettuce and 
Tomato Salad 
Baked Rhubarb 



SUPPER 



Watercress 
Cottage Cheese 
Baked Potato 






BREAKFAST 

Elderberry 
Blossom Tea 
Honey 



PROPER NUTRITION 
June 30th 



91 



DINNER 

Spinach Broth 
Soup 

Asparagus 
Baked Potato 
Watermelon 



SUPPER 



Strawberries 
Milk 

Whole Wheat 
Muffins 



BREAKFAST 



Orange, Banana 
Figs 



July 1st 



DINNER 



V2 Grapefruit 

String Beans 

Squash 

Dandelions 

Radishes 

Fruit 



SUPPER 



Watercress 
Celery 

Poached ,Egg 
Barley Muffins 



BREAKFAST 



Orange 
Whole Wheat 
Milk 



July 2nd 

DINNER 

Vegetable Soup 
(thick) 
Asparagus 
Vegetable 
Oysters 
Lettuce and 
Tomato Salad 
Watermelon 



SUPPER 



Dandelions 
Young Onions 
Salad 
Baked Potato 



92 


PROPER NUTRITION 




July 3rd 




BREAKFAST 


DINNER 


SUPPER 


Oranges, Prunes 
Apricots or 
V2 Cantaloupe 


1/2 Melon i 
String Beans 
Kohlrabi 
Lettuce and 
Radish Salad 
Baked Rhubarb 

July 4th 


Rice 

Fruit 

Milk 


BREAKFAST 


DINNER 


SUPPER 


Orange Juice 


Spinach 
Asparagus 
Lettuce and 
Tomato Salad 
Watermelon 


Fruit Salad 
Whipped Cream 
Muffins 



July 5th 



BREAKFAST 



Orange 
Whole Wheat 
Milk 



DINNER 

Vegetable Soup 

(thick) 

Lettuce 

Celery 

Radish 

Salad 

Baked Potato 

Baked Rhubarb 



SUPPER 



Cottage Cheese 
Watercress 
Baked Potato 



PROPER NUTRITION 



93 



July 6th 



BREAKFAST 


DINNER 

1/2 Melon 
Peas 


SUPPER 


Orange 


Carrots 


Rice 


Whole Wheat 


Lettuce and 


Fruit 


Milk 


Radish Salad 
Baked Potato 
Fruit 


Milk 



July 7th 



BREAKFAST 


DINNER 


SUPPER 


Orange 
Whole Rice 
Milk 


Pineapple 
String Beans 
Kohlrabi 
Lettuce and 
Tomato Salad 
Fruit 


Dandelions 
Cherry Pancakes 
Milk 



BREAKFAST 

Orange, Banana 
Figs or 
Cantaloupe 



July 8th 

DINNER 

Rice Soup 

(thick) 

Chard 

Corn 

Lettuce Salad 

Baked Rhubarb 



SUPPER 

Strawberries 

Milk 

Whole Wheat 

Muffins 



94 


PROPER NUTRITION 




July 9th 




BREAKFAST 


DINNER 


SUPPER 


Orange 
Whole Wheat 
Milk 


Pineapple 
Peas 
Carrots 
Lettuce and 
Tomato Salad 
Baked Potato 


Rice 
Milk 
Fruit 



BREAKFAST 

Orange, Banana 
Prunes or 
Raspberries 



July 10th 

DINNER 

Spinach 

Corn 

Lettuce 

Radish 

Baked Potatoes 

Baked Rhubarb 



SUPPER 



Dandelions 
Cottage Cheese 
Potatoes 



BREAKFAST 



Orange 
Puffed Wheat 
Milk 



July 11th 

DINNER 

Rice Soup 
Asparagus 
Squash 
Lettuce and 
Tomato Salad 
Watermelon 



SUPPER 

Dandelion and 
Beet Salad 
Baked Potato 



BREAKFAST 



Orange 
Puffed Rice 



PROPER NUTRITION 
July 12th 



95 



DINNER 

Chard 

Vegetable 

Oysters 

Lettuce and 

Cucumber Salad 

Rice 

Fruit 



SUPPER 



Fruit Salad 

Milk 

Corn Muffins 



July 13th 



BREAKFAST 


DINNER 


SUPPER 


Elderberry 
Blossom Tea 
Honey 


Melon 
Beet Tops 
Wax Beans 
Dandelion and 
Beet Salad 
Baked Potato 
Baked Rhubarb 

July 14th 


Strawberries 

Milk 

Barley Muffins 


BREAKFAST 


DINNER 


SUPPER 


Orange, Banana 
Figs or 
Cantaloupe 


Pineapple 

Peas 

Carrots 

Lettuce and 

Tomato Salad 

Potatoes 

Watermelon 


Rice 

Fruit 

Milk 



96 



PROPER NUTRITION 



BREAKFAST 



Orange 
Puffed Rice 
Raspberries 



July 15th 

DINNER 

Melon 

Green Beans 

Corn 

Lettuce and 

Radish Salad 

Potato 

Baked Rhubarb 



SUPPER 



Dandelions 
Cherry Muffins 
Milk 



BREAKFAST 

Orange, Banana 
Prunes 



July 16th 

DINNER 

String Beans 
Squash 
Lettuce and 
Tomato Salad 
Watermelon 



SUPPER 

Strawberries 

Milk 

Whole Wheat 

Muffins 



BREAKFAST 



Orange 
Puffed Rice 
Raspberries 
Milk 



July 17th 

DINNER 

Rice Soup 

Asparagus 

Corn 

Lettuce and 

Cucumber Salad 

Baked Potato 

Watermelon 



SUPPER 



Watercress 
Cottage Cheese 
Corn Muffins 



BREAKFAST 



Orange or 
Strawberries 
Puffed Wheat 
Milk 



PROPER NUTRITION 
July 18th 

DINNER 

Peas 
Melon 
Carrots 
Lettuce and 
Tomato Salad 
Baked Potato 
Baked Rhubarb 



97 



SUPPER 



Dandelions 
Cherry Muffins 
Milk 



BREAKFAST 



Banana 
Strawberries 
and Milk 



July 19th 

DINNER 

Vegetable Soup 

(thick) 

Cabbage Milk 

Beet Rice 

Nuts Fruit 

Salad 

Baked Potato 

Watermelon 



SUPPER 



BREAKFAST 



Banana 
Raspberries 
Puffed Rice 



July 20th 

DINNER 

Melon 

Corn 

Spinach 

Lettuce and 

Tomato Salad 

Potato 

Fruit 



SUPPER 



Strawberries 

Milk 

Barley Muffins 



98 



BREAKFAST 



Orange 
Puffed Wheat 
Blackberries 



PROPER NUTRITION 
July 21st 

DINNER 

String Beans 
Squash 
Lettuce and 
Cucumber Salad 
Potato 
Watermelon 



July 22nd 



* 



SUPPER 



Dandelion and 
Beet Salad 
Baked Potato 






BREAKFAST 


DINNER 


SUPPER 


Orange 
Puffed Rice 
Thimbleberries 


Celery Soup 

Peas 

Carrots 

Lettuce and 

Tomato Salad 

Potatoes 

Baked Rhubarb 

July 23rd 


Rice 
Milk 
Fruit 


BREAKFAST 


DINNER 


SUPPER 


Banana 
Strawberries 


Chard 
Corn 

Lettuce and 
Radish Salad 


Watercress 
Cottage Cheese 
Baked Potato 



Potatoes 
Watermelon 



PROPER NUTRITION 



99 



BREAKFAST 



Orange 
Puffed Wheat 
Kaspberrles 



July 24th 

DINNER 

Pineapple 
String Beans 
and Carrots 
Vegetable 
Oysters 
Lettuce and 
Tomato Salad 
Watermelon 



SUPPER 



Milk 

Cherry 

Shortcake 



BREAKFAST 

Strawberries 
Banana and 
Milk 



July 25th 

DINNER 

Vegetable Soup 

(thick) 

Cabbage and 

Carrot Salad 

Nuts 

Baked Potato 

Baked Rhubarb 



SUPPER 



Dandelion and 
Celery Salad 
Corn Muffins 
Glass of Milk 



BREAKFAST 



Orange 
Puffed Rice 
Raspberries 



July 26th 

DINNER 

Melon 
Spinach 
Corn 

Lettuce and 
Tomato Salad 
Jap Rice 



SUPPER 

Strawberries 

Milk 

Barley Muffins 



100 



BREAKFAST 



Elderberry 
Blossom Tea 
Honey 



PROPER NUTRITION 
July 27th 



DINNER 

Melon 

Chard 

Asparagus 

Dandelion Salad 

Berries 



SUPPER 



Strawberry 
Shortcake 
Glass of Milk 






BREAKFAST 

Strawberries 

Banana 

Cornflakes 



July 28th 




DINNER 


SUPPER 


Melon 
Peas 
Carrots 
Lettuce and 
Tomato Salad 


Watercress 
Celery 
Muffins 
Glass of Milk 


Rice 





BREAKFAST 



Orange 
Puffed Rice 
Milk 
Berries 



July 29th 

DINNER 

Rice Soup 
Asparagus 
Corn 

Lettuce and 
Cucumber Salad 
Potatoes 
Melon 



SUPPER 



Dandelion and 
Beet Salad 
Baked Potatoes 



BREAKFAST 

Whole Wheat 

Banana 

Cherries 



PROPER NUTRITION 
July 30th 



101 



DINNER 

String Bean 
Squash 
Lettuce and 
Tomato Salad 
Jap Rice 
Melon 



SUPPER 



Strawberries 

Milk 

Barley Muffins 



BREAKFAST 



Orange 
Puffed Wheat 
Berries 
Milk 



July 31st 

DINNER 

Vegetable Soup 

(thick) 

Vegetable 

Oysters 

Lettuce and 

Radish Salad 

Watermelon 



SUPPER 



Watercress 
Cottage Cheese 
Corn Muffins 



BREAKFAST 



Orange 
Puffed Rice 
Milk 



and 



August 1st 

DINNER 

Spinach 
Corn 

Lettuce and 
Celery Salad 
Potatoes 
Watermelon 



SUPPER 

Dandelion and 
Beet Salad 
Corn Muffins 
Glass of Milk 



102 



BREAKFAST 



Banana 

Cherries 

Cornflakes 



PROPER NUTRITION 
August 2nd 



DINNER 

Green Beans 
Asparagus 
Lettuce and 
Tomato Salad 
Baked Potato 
Watermelon 



SUPPER 



Fruit Salad 
Barley Muffins 
Milk 



BREAKFAST 



Orange 
Puffed Wheat 
Milk 



August 3rd 

DINNER 

Barley Soup 
(thick) 
Cabbage and 
Carrot Salad 
Nuts 
Potatoes 
Baked Rhubarb 



SUPPER 



Cottage Cheese 
Baked Potatoes 
Sliced Tomatoes 



BREAKFAST 



Orange, Banana 
and Nut Salad 



August 4th 

DINNER SUPPER 

Cantaloupe 

Peas Dandelion and 

Carrots, Lettuce Beet Salad 

and Radish Corn Muffins 

Salad Glass of Milk 

Rice 

Fruit 





PROPER NUTRITION 




August 5th 




BREAKFAST 


DINNER 

Vegetable Soup 
Wax Beans 




Orange 


Corn 


Rice 


Puffed Wheat 


Lettuce and 


Fruit 


Berries 


Celery Salad 

Potatoes 

Watermelon 


Milk 



103 



SUPPER 



BREAKFAST 

Orange, Banana 

Cherries 

Cornflakes 



August 6th 

DINNER 



SUPPER 



String Beans 

Squash Strawberries 

Lettuce Milk 

Sliced Tomatoes Barley Muffins 

Melon 



BREAKFAST 



Orange 
Puffed Rice 
Milk 
Berries 



August 7th 

DINNER 

Rice Soup 
(thick) 
Beet Tops 
Corn 

Lettuce and 
Cucumber Salad 



SUPPER 

Fruit 

Watercress 

Celery 

Baked Potatoes 

Pears 



104 



PROPER NUTRITION 



BREAKFAST 



Orange, Banana 
Nuts, Cherries 



August 8th 

DINNER 

Spinach 
Yellow Turnip 
Stewed 
Lettuce and 
Tomato Salad 
Potato 
Watermelon 



SUPPER 



Rice 

Fruit 

Milk 



BREAKFAST 

Elderberry 
Blossom Tea 
Honey 



August 9th 



DINNER 



SUPPER 



Strawberry 



Cantaloupe 

Chard 

Creamed Carrots shortcake 

Lettuce and Glass of Milk 

Radish Salad 

Baked Rhubarb 



BREAKFAST 



Orange 
Puffed Rice 
Milk 
Berries 



August 10th 

DINNER 

String Beans 

Squash 

Lettuce and 

Tomato Salad 

Rice 

Fruit 



SUPPER 



Cucumber Sliced 
Cottage Cheese 
Barley Muffins 
Pears 



PROPER NUTRITION 
August 11th 



105 



BREAKFAST 



Orange, Banana 
Nuts, Cherries 



DINNER 

Vegetable Soup 
Corn and Wax 
Beans 

Lettuce and 
Cucumber Salad 
Potatoes 
Watermelon 



SUPPER 

Dandelion and 
Beet Salad 
Poached Egg 
Whole Wheat 
Muffins 



BREAKFAST 



Orange 
Puffed Wheat 
Milk 
Berries 



August 12th 

DINNER 

Peas 
Carrots 
Lettuce and 
Tomato Salad 
Baked Potato 
Fruit 



SUPPER 



Rice 

Fruit 

Milk 



BREAKFAST 

Orange, Banana 

Raspberries 

Cornflakes 



August 13th 

DINNER 

Barley Soup 
Cabbage, Beet 
and Nut Salad 
Potatoes 
Watermelon 



SUPPER 

Watercress 
Whole Wheat 
Muffins 
Glass of Milk 



106 



PROPER NUTRITION 



BREAKFAST 



Orange 
Puffed Rice 
Milk 



August 14th 

DINNER 

Spinach Broth 
Soup 
Spinach 
Corn 

Lettuce and 
Tomato Salad 
Baked Potatoes 
Rhubarb 



SUPPER 



Glass of Milk 

Dandelions 

Potatoes 



BREAKFAST 



Orange, Banana 
Raspberries 



August 15th 

DINNER 

Rice Soup 
Beet Tops 
Corn 

Lettuce and 
Radish Salad 
Fruit 



SUPPER 



Rice 

Fruit 

Milk 



August 16th 



BREAKFAST 

Orange Juice 
Banana, Prunes 
Peaches 



DINNER 



SUPPER 



Cantaloupe 

Chard 

Asparagus 

Dandelions 

Watermelon 



Raspberries 

Milk 

Barley Muffins 



BREAKFAST 



Orange 
Puffed Wheat 
Milk and 
Peaches 



PROPER NUTRITION 
August 17th 



107 



DINNER 

Vegetable Soup 
(thick) 
Cabbage and 
Carrot Salad 
Nuts 
Melon 



SUPPER 



Sliced Cucumber 
Cottage Cheese 
Whole Wheat 
Muffins 



BREAKFAST 



Orange, Banana 
Berries, Nuts 



August 18th 

DINNER 

Green Beans 
Squash 
Lettuce and 
Tomato Salad 
Baked Potatoes 
Fruit 



SUPPER 

Dandelion and 
Beet Salad 
Barley Muffins 
Glass of Milk 
Pears 



BREAKFAST 



Orange 
Puffed Rice 
Milk and 
Peaches 



August 19th 

DINNER 

Barley Soup 

Spinach 

Corn 

Lettuce and 

Cucumber Salad 

Fruit 



SUPPER 



Rice 

Fruit 

Milk 



108 



BREAKFAST 



Orange 
Puffed Rice 
Milk 
Berries 



PROPER NUTRITION 
August 20th 



DINNER 

Peas 
Carrots 
Lettuce and 
Tomato Salad 
Rice 
Watermelon 



SUPPER 



Milk 

Raspberry 

Shortcake 



BREAKFAST 

Orange, Banana 
Nuts or 
Sliced Peaches 



August 21st 

DINNER 

Spinach 
Squash 
Lettuce and 
Tomato Salad 
Melon 



SUPPER 

Radishes 
Cottage Cheese 
Baked Potato 



BREAKFAST 

Orange 
Puffed Wheat 
Milk 
Berries 



August 22nd 

DINNER 

String Beans 

Kohlrabi 

Lettuce and 

Cucumber Salad ^j^ 

Potatoes 

Melon 



SUPPER 



Rice 
Fruit 



PROPER NUTRITION 



109 



BREAKFAST 



Banana, Berries 
Puffed Wheat 



August 23rd 

DINNER 

Barley Soup 
Cabbage and 
Carrot Salad 
Nuts 
Fruit 



SUPPER 

Fruit Salad 
Cream 
Corn Muffins 



BREAKFAST 

Orange 
Puffed Rice 
Milk 
Berries 



August 24th 

DINNER 

Vegetable Soup 
Corn 

Lettuce, Celery 
and Radish 

Salad 
Watermelon 



SUPPER 

Endive and 
Beet Salad 
Milk 
Barley Muffins 



BREAKFAST 



Orange 
Puffed Wheat 
Berries 



August 25th 

DINNER SUPPER 

Carrots 

Green Peas R i ce 

Lettuce and Fruit 

Radish Salad Milk 

Baked Rhubarb 

Honey 



110 



BREAKFAST 

Orange, Banana 

Nuts 
Flakes 



PROPER NUTRITION 
August 26th 

DINNER 

Spinach 
Corn 

Lettuce and 
Tomato Salad 
Muskmelon 



SUPPER 

Sliced Cucumber 
Cottage Cheese 
Baked Potato 
Pears 



BREAKFAST 

Orange 
Puffed Wheat 
Milk 
Berries 



August 27th 

DINNER 



SUPPER 



String Beans 

Kohlrabi Endive and 

Lettuce and Beet Salad 

Cucumber Salad Milk 

Jap Rice Barle y Muffins 

Melon 



BREAKFAST 



Orange, Banana 
Whole Wheat 



August 28th 




DINNER 




Cantaloupe 
Spinach 
Asparagus 
Lettuce and 
Tomato Salad 


Rice 

Fruit 

Milk 


Fruit 





SUPPER 



BREAKFAST 

Orange 
Puffed Wheat 
Milk 
Sliced Peaches 



PROPER NUTRITION 
August 29th 



111 



DINNER 

Barley Soup 

(thick) 

Corn or Beans 

Lettuce and 

Celery Salad 

Watermelon 



SUPPER 



Rice 

Fruit 

Milk 



BREAKFAST 

Orange 
Puffed Wheat 
Milk 



August 30th 

DINNER 

Peas 
Carrots 
Lettuce and 
Tomato Salad 
Baked Potato 
Fruit 



SUPPER 

Fruit 

Oatmeal Muffins 

Milk 



August 31st 

BREAKFAST DINNER 

Orange, Banana Vegetable Soup 
Berries Corn 

Whole Wheat Lettuce and 
Milk Tomato Salad 

Melon 



SUPPER 

Cucumber 
Mayonnaise 
Baked Potatoes 
Pears 



112 


PROPER NUTRITION 




September 1st 




BREAKFAST 


DINNER 


SUPPER 


Orange 
Puffed Rice 
Milk 


String Beans 
Squash 
Lettuce and 
Radish Salad 
Potatoes 
Fruit 

September 2nd 


Rice 

Fruit 

Milk 


BREAKFAST 


DINNER 


SUPPER 


Orange, Banana Barley Soup 
Berries (thick) 
Cornflakes Cabbage and 
Carrot Salad 


Endive and 
Beet Salad 
Whole Wheat 
Muffins 




Nuts 

Baked Potato 

Fruit 






September 3rd 




BREAKFAST 


DINNER 


SUPPER 


Orange 
Puffed Wheat 
Milk 
Grapes 


Chard 
Corn 

Lettuce and 
Celery Salad 
Potatoes 


Sliced Cucumber 
Cottage Cheese 
Barley Muffins 



Melon 



"" " PROPER NUTRITION 

September 4th 

BREAKFAST DINNER 

Soup 
Orange, Banana Spinach , , 
Grapes Celer ^ Salad 

Spinach Broth Vegetable 

Oysters 

Muskmelon 



113 



SUPPER 



Fruit Salad 
Barley Muffins 
Milk 



BREAKFAST 



Orange 
Puffed Rice 
Milk 
Grapes 



September 5th 

DINNER 

Peas 
Carrots 
Lettuce and 
Cucumber Salad 
Baked Potato 
Fruit 



SUPPER 



Endive Salad 
Poached Egg 
Toast • 



BREAKFAST 

Orange, Banana 
Grapes 



September 6th 

DINNER 

Vegetable Soup 
Stewed Kohlrabi 
Lettuce and 
Tomato Salad 
Watermelon 



SUPPER 



Fruit Salad 
Barley Muffins, 



114 



BREAKFAST 



Cornflakes 

Milk 

Grapes 



PROPER NUTRITION 
September 7th 



DINNER 

Vegetable Soup 
(thick) 
Cabbage and 
Carrot Salad 
Nuts 
Watermelon 



SUPPER 



Sliced Cucumber 
Cottage Cheese 
Barley Muffins 



BREAKFAST 



Orange 
Puffed Wheat 
Milk 



September 8th 

DINNER SUPPER 

Grapes 
String Beans 
Kohlrabi Milk 

Lettuce and Fruit 

Tomato Salad Rice 
Baked Potato 
Fruit 



BREAKFAST 



Orange, Banana 
Grapes 



September 9th 

DINNER 

Peas 
Carrots 
Lettuce and 
Radish Salad 
Baked Potato 
Muskmelon 



SUPPER 



Fruit Salad 
Corn Muffins 



PROPER NUTRITION 



115 



BREAKFAST 



Orange 
Puffed Rice 
Milk 
Grapes 



September 10th 

DINNER 

Barley Soup 
(thick) 
Corn or 
String Beans 
Lettuce and 
Tomato Salad 
Watermelon 



SUPPER 



Endive and 
Beet Salad 
Baked Potatoes 
Pears 



BREAKFAST 



Orange, Banana 
Grapes and 
Sliced Peaches 



September 11th 

DINNER 

Spinach 
Vegetable 
Oysters 
Lettuce and 
Tomato Salad 
Watermelon 



SUPPER 



Spanish Onions 
Cottage Cheese 
Oatmeal Muffins 
Fruit 



BREAKFAST 



Orange 
Puffed Rice 
Milk 
Grapes 



September 12th 

DINNER 

Rice Soup 
(thick) 
String Beans 
and Carrots 
Lettuce and 
Radish Salad 
Fruit 



SUPPER 



Rice 

Fruit 

Milk 



116 



PROPER NUTRITION 
September 13th 



BREAKFAST 

Cornflakes 

Banana 

Grapes and Milk 



DINNER 



SUPPER 



String Beans 

Squash 

Lettuce and 

Cucumber Salad Corn Mu 

Rice 

Fruit 



Fruit Salad 
Whipped Cre: 



BREAKFAST 

Orange 
Puffed Wheat 
Milk 
Grapes 



September 14th 

DINNER 

Vegetable Soup 

(thick) 

Cabbage and 

Carrot Salad 

Nuts 

Baked Potato 

Muksmelon 



SUPPER 



Milk 
Fruit 
Barley Muffins 



BREAKFAST 



Orange, Banana 
Grapes 



September 15th 

DINNER 

String Beans 
Squash 
Lettuce and 
Tomato Salad 
Potatoes 
Melon 



SUPPER 



Celery and 
Beet Salad 
Baked Potatoes 
Fruit 



BREAKFAST 



Orange 
Puffed Wheat 
Milk 
Grapes 



PROPER NUTRITION 
September 16th 



117 



DINNER 

Barley Soup 

(thick) 

Chard 

Parsnips 

Lettuce and 

Celery Salad 

Watermelon 



SUPPER 



Lettuce and 
Tomato Salad 
Poached Eggs 
Baked Potato 



BREAKFAST 



Orange, Banana 
Grapes 



September 17th 

DINNER 

Peas 
Carrots 
Lettuce and 
Tomato Salad 
Potatoes 
Melon 



SUPPER 



Fruit Salad 
Cream 
Barley Muffins 



BREAKFAST 



Orange 
Puffed Rice 
Milk 
Grapes 



September 18th 

DINNER 

Spinach Broth 
Soup 
Spinach 
Kohlrabi 
Lettuce and 
Tomato Salad 
Baked Apple 
Fruit 



SUPPER 



Rice 

Peaches 

Milk 



118 



PROPER NUTRITION 
September 19th 



BREAKFAST 



Orange, Banana 
Grapes 



DINNER 

String Beans 
Creamed Carrots 
Lettuce and 
Cucumber Salad 
Rice 
Melon 



SUPPER 



Fruit Salad 
Cream 
Oatmeal Muffins 



BREAKFAST 



Honey Dew 
Melons 



September 20th 

DINNER 

Rice Soup 

(thick) 

Cauliflower 

Lettuce and 

Radish Salad 

Potatoes 

Melon 



SUPPER 



Cornmeal 

Milk 

Grapes 



BREAKFAST 



Orange 
Puffed Wheat 
Milk 
Grapes 



September 21st 

DINNER 

Vegetable Soup 
(thick) 
Corn 

Lettuce and 
Radish Salad 
Baked Potatoes 
Fruit 



SUPPER 



Peaches, Rice 
Milk 



PROPER NUTRITION 
September 22nd 



BREAKFAST 

Banana, Apples 

Nuts 

String Beans 



119 



DINNER 

Carrots 
Lettuce and 
Cucumber Salad 
Potatoes 
Muskmelon 



SUPPER 



Endive and 
Beet Salad 
Poached Eggs 
Corn Muffins 



BREAKFAST 



Orange 
Puffed Rice 
Milk 
Grapes 



September 23rd 

DINNER 

Barley Soup 
(thick) 
Cabbage and 
Carrot Salad 
Nuts 
Potatoes 
Stewed Pears 



SUPPER 



Apples 

Rice 

Milk 



BREAKFAST 



Banana 

Plums 

Nuts 



September 24th 

DINNER 

Cauliflower 
Vegetable 
Oysters 
Endive and 
Beet Salad 
Baked Potatoes 
Melon 



SUPPER 



Lettuce and 
Tomato Salad 
Poached Eggs 
Toast 



120 


PROPER NUTRITION 
September 25th 




BREAKFAST 


DINNER 


SUPPER 


Orange, Banana 
Grapes 


Spinach Soup 
Spinach 
Yellow Turnip 
Tomato and 
Cucumber Salad 
Fruit 

September 26th 


Fruit Salad 
Cornmeal Cake 


BREAKFAST 


DINNER 


SUPPER 


Orange 
Puffed Wheat 
Milk 
Grapes 


Creamed Carrots 
Squash 
Endive and 
Beet Salad 
Baked Potato 
Stewed Pears 

September 27th 


Baked Apples 
Cream 
Barley Muffins 


BREAKFAST 


DINNER 


SUPPER 


Honey Dew 
Melon 


Rice Soup 
(thick) 
Vegetable 
Oysters 
Lettuce and 
Cucumber Salad 
Baked Apple 
Cream 


Peaches 

Rice 

Milk 



BREAKFAST 



Orange, Banana 
Apples, Nuts 



PROPER NUTRITION 
September 28th 

DINNER 

Vegetable Soup 
Corn 

Endive and 
Beet Salad 
Baked Potatoes 
Melon 



121 



SUPPER 



Peaches 

Rice 

Milk 



BREAKFAST 

Orange 
Puffed Wheat 
Milk 
Grapes 



September 29th 

DINNER 

String Beans 
Squash 
Cabbage and 
Carrot Salad 
Baked Apple 



SUPPER 



Lettuce and 
Celery Salad 
Cottage Cheese 
Potatoes 



BREAKFAST 



Banana 

Nuts 

Grapes 



September 30th 

DINNER 

Barley Soup 
(thick) 
Chard 
Parsnips 
Lettuce and 
Tomato Salad 
Baked Potatoes 
Stewed Pears 



SUPPER 



Apples 
Rice 

Milk and 
Sliced Peaches 



122 



BREAKFAST 



Orange Juice 
Whole Wheat 
Muffins 
Grapes 



PROPER NUTRITION 
October 1st 

DINNER 

Spinach Soup 
Spinach 
Yellow Turnips 
Lettuce and 
Tomato Salad 
Fruit 



SUPPER 

Fruit Salad 

Cream 

Oatmeal Muffins 



BREAKFAST 

Orange 
Puffed Rice 
Milk 
Grapes 



October 2nd 

DINNER 

Curly Cabbage 

Creamed 

Squash 

Cucumber and 

Celery Salad 

Fruit 

Baked Apples 



SUPPER 



Poached Egg 
Whole Wheat 
Muffins 



BREAKFAST 



Orange 
Nuts (2 oz.) 
Grapes 



October 3rd 

DINNER 



SUPPER 



Vegetable Soup 
Cabbage and Apples 
Carrot Salad Rice 

Nuts ,i Milk 

Potatoes 
Melon 





PROPER NUTRITION 




October 4th 


BREAKFAST 


DINNER 


Orange 
Whole Wheat 
Milk 
Grapes 


String Beans 
Squash 
Endive and 
Beet Salad 
Potatoes 
Fruit 




October 5th 


BREAKFAST 


' DINNER 


Barley Soup 

(thick) 
Orange, Banana ^^ and 

ftSTl oz.) tomato Salad 
Baked Potato 
Fruit 




October 6th 



123 



SUPPER 



Fruit Salad 

Cream 

Oatmeal Muffins 



SUPPER 



Pears 

Rice 

Milk 



BREAKFAST 

Orange 
Puffed Wheat 
Milk 
Grapes 



DINNER SUPPER 

Spinach Soup 

Spinach 

Creamed Carrots Baked Apples 

Lettuce and Cream 

Celery Salad Barley Muffins 

Potatoes 
Melon 



124 


PROPER NUTRITION 




October 7th 


BREAKFAST 


DINNER 




Rice Soup 




Eggplant 


Orange, Banana 


Endive and 


Prunes 


Beet Salad 




Potatoes 




Melon 




October 8th 


BREAKFAST 


DINNER 




Vegetable Soup 




(thick) 


Orange, Banana 


Cabbage and 


Grapes 


Carrot Salad 




Nuts 




Potatoes 




Fruit 




October 9th 


BREAKFAST 


DINNER 




Spinach Soup 




Spinach 


Honey Dew 


Squash 


Melon 


Lettuce and 




Tomato Salad 




Fruit 



SUPPER 



Cottage Cheese 

Fruit 

Barley Muffins 



SUPPER 



Apple 

Rice 

Milk 



SUPPER 



Fruit 

Whipped Cream 
Corn Muffins 



BREAKFAST 

Orange 
Puffed Wheat 
Milk 
Grapes 



PROPER NUTRITOIN 
October 10th 

DINNER 

String Beans 
Squash 
Lettuce and 
Tomato Salad 
Potatoes 
Melon 



125 



SUPPER 

Baked Apples 
Cream 
Barley Muffins 



BREAKFAST 

Orange, Prunes 
Apricots and 
Sliced Peaches 



October 11th 

DINNER 

Tomatoes 
Stewed 

White Turnips 
Endive and 
Beet Salad 
Melon 



SUPPER 



Pears 

Rice 

Milk 



BREAKFAST 



Orange 
Puffed Wheat 
Milk 
Grapes 



October 12th 

DINNER 

Chard 
Vegetable 
Oysters 
Lettuce and 
Tomato Salad 
Sweet Potatoes 
Fruit 



SUPPER 



Apples 
Raisins 

Cottage Cheese 
Barley Muffins 



126 



BREAKFAST 



Orange, Banana 
Apple, Raisins 



PROPER NUTRITION 
October 13th 

DINNER 

Vegetable Soup 
Corn 

Endive and 
Beet Salad 
Baked Potatoes 
Melon 



SUPPER 



Baked Apple 
Cream 

Whole Wheat 
Muffins 



BREAKFAST 



Orange 

Prunes, Apricots 



October 14th 

DINNER 

String Beans 
Stewed Carrots 
Lettuce and 
Tomato Salad 
Sweet Potatoes 
Melon 



SUPPER 



Nut, Apple and 
Celery Salad 
Corn Muffins 
Milk 



BREAKFAST 



Orange 
Puffed Wheat 
Milk 



October 15th 

DINNER 

Barley Soup 
(thick) 
Kale 
Parsnips 
Lettuce and 
Celery Salad 
Sweet Potato 
Melon 



SUPPER 



Baked Apples 
Cream 
Barley Muffins 



BREAKFAST 



Honey Dew 
Melon 



PROPER NUTRITION 
October 16th 

DINNER 

Spinach Soup 
Spinach 
Squash 
Endive and 
Beet Salad 
Fruit 



127 



SUPPER 



Fruit Salad 
Barley Muffins 



October 17th 



BREAKFAST 

Orange, Banana 
Grapes or Pears 



DINNER SUPPER 

Lima Beans 

Creamed Carrots Pears 

Cucumber Salad Rice 

Baked Potatoes Milk 

Fruit 



October 18th 






BREAKFAST 



Orange, Banana 
Apples, Nuts 



DINNER 

Vegetable Soup 

(thick) 

Cabbage and 

Carrot Salad 

Nuts 

Potatoes 

Melon 



SUPPER 



Cottage Cheese 
Raisins, Apples 
Corn Muffins 



128 



BREAKFAST 



Orange 
Puffed Wheat 
Milk 
Grapes 



PROPER NUTRITION 
October 19th 






DINNER 

Spinach 
Yellow Turnip 
Stewed 
Endive and 
Tomato Salad 
Sweet Potatoes 
Fruit 



SUPPER 



Apples 

Rice 

Milk 



BREAKFAST 

Orange, Prunes 
Apricots or 
Grapes 



October 20th 

DINNER 

String Beans 
Squash 
Endive and 
Beet Salad 
Potatoes 
Melon 



SUPPER 



Baked Apples 
Cream 
Barley Muffins 



BREAKFAST 



Orange 
Puffed Rice 
Milk 
Grapes 



October 21st 

DINNER 

Curly Cabbage 
Creamed- 
Vegetable 
Oysters 
Lettuce and 
Tomato Salad 
Potatoes 
Apple Sauce 
Raisins 



SUPPER 



Lettuce and 
Celery Salad 
Poached Eggs 
Corn Muffins 



PROPER NUTRITION 
October 22nd 



129 



BREAKFAST 



Orange, Banana 

Apples 

Nuts 



DINNER 

Vegetable Soup 
(thick) 
Endive and 
Beet Salad 
Sweet Potatoes 
Apple Sauce 
Sliced Peaches 



SUPPER 



Pears 

Rice 

Milk 



BREAKFAST 



Honey Dew 
Melon 



October 23rd 

DINNER 

Spinach Soup 
Spinach 
Squash 
Lettuce and 
Tomato Salad 
Fruit 



SUPPER 



Fruit Salad 
Barley Muffins 



BREAKFAST 

Orange 
Puffed Wheat 
Milk 
Grapes 



October 24th 

DINNER 

Lima Beans 
Parsnips 
Lettuce and 
Celery Salad 
Potatoes 
Melon 



SUPPER 



Cottage Cheese 
Apples, Raisins 
Corn Muffins 



130 


PROPER NUTRITION 




October 25th 




BREAKFAST 


DINNER 


SUPPER 


Orange 
Prunes, Apricot 


Barley Soup 
(thick) 
Cabbage and 
s Carrot Salad 
Nuts 

Baked Potatoes 
Melon 

October 26th 


Baked Apples 

Cream 

Corn Muffins 


BREAKFAST 


DINNER 

Kale 


SUPPER 


Orange 
Puffed Rice 
Milk 
Grapes 


Stewed Yellow 
Turnip 
Endive and 
Beet Salad 


Fruit Salad 
Oatmeal Muffins 



Sweet Potatoes 
Apple Sauce 



BREAKFAST 



Orange, Banana 

Apples 

Nuts (1 oz.) 



October 27th 

DINNER 

Rice Soup 
(thick) 
Vegetable 
Oysters 
Lettuce and 
Tomato Salad 
Baked Potatoes 
Baked Apples 



SUPPER 



Tomato and 
Cucumber Salad 
Poached Eggs 
Potatoes 



PROPER NUTRITION 



131 



BREAKFAST 

Orange 
Puffed Wheat 
Milk 
Grapes 



October 28th 

DINNER 

Pea Soup 
(thick) 
Spinach 
Endive and 
Apple Salad 
Melon 



SUPPER 



Apples, Raisins 
Cottage Cheese 
Barley Muffins 



October 29th 

BREAKFAST DINNER 

Vegetable Soup 

(thick) 
Orange, Banana Cabbage and 
Apples Carrot Salad 

Nuts (1 oz.) N u ts, 

Potatoes 

Fruit 



SUPPER 



Apples 

Rice 

Milk 



BREAKFAST 



Honey Dew 
Melon 



October 30th 

DINNER 

Tomato Soup 
Curly Cabbage 
Stewed Carrots 
Lettuce and 
Tomato Salad 
Melon 



SUPPER 



Fruit Salad 

Cream 

Muffins 



132 



BREAKFAST 

Orange 
Puffed Wheat 
Milk 
Grapes 



PROPER NUTRITION 
October 31st 



DINNER 

String Beans 
Squash 
Endive and 
Beet Salad 
Sweet Potatoes 
Melon 



SUPPER 



Cottage Cheese 
Raisins, Nuts 
Apples 
Corn Muffins 



BREAKFAST 



Orange 
Puffed Rice 
Milk 
Grapes 



November 1st 

DINNER 

Stewed White 

Turnip 

Kale 

Lettuce and 

Tomato Salad 

Baked Potatoes 

Fruit 



SUPPER 



Lettuce 
Poached Egg 
Barley Muffins 



BREAKFAST 



Orange, Banana 
Apples 
Oatmeal, Milk 



November 2nd 

DINNER 

Grapefruit 

Lima Beans 

Vegetable 

Oysters 

Endive and Beet 

Salad 

Apple Sauce 

Raisins 



SUPPER 



Apples, Rice 
Milk 



PROPER NUTRITION 
.November 3rd 



133 



BREAKFAST 


DINNER 


SUPPER 


Orange, Prunes 
Apricots 


Spinach Soup 
Spinach 
Squash 
Lettuce and 
Celery Salad 
Baked Potatoes 
Melon 

November 4th 


Cottage Cheese 
Applies, Raisins 
Barley Muffins 


BREAKFAST 


DINNER 


SUPPER 


Orange Juice 
Oatmeal Mush 


String Beans 

Creamed Carrots Cottage Cheese 
Lettuce and Apples, Raisins 
Tomato Salad Whole Wheat 




Sweet Potatoes 
Fruit 


Muffins 




November 5th 




BREAKFAST 


DINNER 


SUPPER 


Orange, Banana 
Apples, Raisins 


Vegetable Soup 
Cabbage, Car- 
rots and Nuts 
Salad 
Potatoes 
Fruit 


Rice, Pears 
Milk 



134 



BREAKFAST 



Orange, Prunes 
Apricots 



PROPER NUTRITION 
November 6th 

DINNER 

Spinach Soup 
Spinach 
Parsnips 
Celery Salad 
Baked Apples 
Cream 



SUPPER 

Fruit Salad 
Cream 
Corn Muffins 



BREAKFAST 



November 7th 



DINNER 



SUPPER 



Rice Soup 

(thick) 
Orange, Banana Red Cabbage Baked Apples 
Apples Endive and Beet Cream 

Nuts (1 oz.) Salad Barley Muffins 

Baked Potatoes 
Fruit 



BREAKFAST 



Orange, Banana 
Apples, Nuts 



November 8th 

DINNER 

y> Grapefruit 
Kale 
Potatoes 
Squash 
Lettuce and 
Celery Salad 
Apple Sauce 
Raisins 



SUPPER 



Lettuce and 
Tomato Salad 
Poached Eggs 
Baked Potatoes 



BREAKFAST 



Orange, Prunes 

Apricots 

Oatmeal 



PROPER NUTRITION 
November 9th 

DINNER 

Fruit 

Barley Soup 

Curly Cabbage 

Vegetable 

Oysters 

Endive and Beet 

Salad 

Sweet Potatoes 



135 



SUPPER 



Apples, Rice 
Milk 



BREAKFAST 



Orange 

Farina 

Milk 



November 10th 

DINNER 

i/ 2 Grapefruit 
Lima Beans 
Squash 
Lettuce and 
Celery Salad 
Potatoes 
Fruit 



SUPPER 



Cottage Cheese 
Apples, Raisins 
Corn Muffins 



BREAKFAST 

Orange, Banana 
Apples, Nuts 



November 11th 



DINNER 



SUPPER 



Lentil Soup Cottage Cheese 

Creamed Carrots Apples, Raisins 

Lettuce Salad Corn Muffins 
Fruit 



136 



PROPER NUTRITION 
November 12th 



BREAKFAST 



Orange, Prunes 
Apricots • 
Farina, Milk 



DINNER 

Barley Soup 

(thick) 

Cabbage and 

Carrots Salad 

Nuts 

Baked Potatoes 

Fruit 



SUPPER 



Apples, Rice 

Raisins 

Milk 

Barley Muffins 



BREAKFAST 



Honey-Dew 
Melon 



November 13th 

DINNER 

Spinach Soup 
Spinach 
Parsnips 
Iceberg Lettuce 
Apple Sauce 
Raisins 



SUPPER 

Fruit Salad 
Cream 
Corn Muffins 



BREAKFAST 

Orange, Prunes 

Apricots 

Cornmeal 



November 14th 

DINNER 

Kale-Rice 

Squash 

Endive and Beet 

Salad s 

Fruit 



SUPPER 



Baked Apples 
Cream 

Whole Wheat 
Muffins 



BREAKFAST 



Orange, Apples 
Banana 
Nuts (1 oz.) 



PROPER NUTRITION 
November 15th 

DINNER 

Vegetable Soup 
(thick) 
Kale 'and 
Potatoes 
Lettuce Salad 
Apple Sauce 
Raisins 



1&7 



SUPPER 



Apples 

Milk 

Barley Muffins 



BREAKFAST 

Orange, Apples 
Nuts 
Oatmeal, Milk 



November 16th 

DINNER 

Spinach 
Squash 
Celery and 
Apple Salad 
Baked Potatoes 
Fruit 



SUPPER 



Cottage Cheese 
Apples, Raisins, 
Corn Muffins 



BREAKFAST 



Orange, Banana 
Apples, Raisins 



November 17th 

DINNER 

Barley Soup 
(thick) 

Lettuce Salad 
Sweet Potatoes 
Baked Apples 
Cream 



SUPPER 

Iceberg Lettuce 
and Celery 
Salad 

Poached Egg 
Baked Potatoes 
Fruit 



138 t>ftOPtfR tiUTIttTtOM 

November 18th 

BREAKFAST DINNER SUPPER 

Curly Cabbage 

Squash Cottage Cheese 

Endive and Beet Apples, Raisins 

Salad Corn Muffins 

Potatoes 

Fruit 



Orange, Banana 
Raisins, Figs 
Cereal, Milk 



BREAKFAST 



Orange, Apples 
Nuts (1 oz.) 



November 19th 

DINNER 

i/ 2 Grapefruit 
Lima Beans 
Vegetable 
Oysters 
Cabbage and 
Celery Salad 
Sweet Potatoes 
Apple Sauce 



supper 



Apples, Rice 

Raisins 

Milk 

Barley Muffins 



breakfast 



Honey-Dew 
Melon 



November 20th 

DINNER 

Kale Rice 
Vegetable 
Oysters 
Lettuce and 
Celery Salad 
Fruit 



supper 



Fruit Salad 
Cream 
Barley Muffins 



BREAKFAST 



Orange. Banana 
Nuts (1 oz.) 



PROPER NUTRITION 
November 21st 

DINNER 

Vegetable Soup 
(thick) 

Cabbage, Car- 
rots and Nuts 
Salad 

Baked Potato 
Fruit 



139 



SUPPER 



Lettuce and Cel- 
ery Salad 
Poached Eggs 
Baked Potatoes 



BREAKFAST 



Orange, Banana 
Figs, Milk 



November 22nd 

DINNER 

Kale 

Potatoes 

Squash 

Endive and Beet 

Salad 

Baked Apples 

Cream 



SUPPER 



Cottage Cheese 
Apples, Raisins 
Barley Muffins 



BREAKFAST 

Orange, Apples 
Nuts, Oatmeal 



November 23rd 

DINNER 

Lentil Soup 
(thick) 
Cabbage and 
Celery Salad 
Fruit 



supper 

Apples, Rice 

Raisins 

Milk 

Corn Muffins 



140 



PROPER NUTRITION 
November 24th 



BREAKFAST 



Orange, Prunes 

Apricots 

Farina 



DINNER 



SUPPER 



V2 Grapefruit 

Lima IBeans 

Vegetable Baked Apples 

Oysters Cream 

Endive and Beet Barle y Muffins 

Salad 

Fruit 



BREAKFAST 



Orange, Apples 
Nuts 



November 25th 

DINNER 

Kale 

Yellow Turnip 

Stewed 



SUPPER 



Pears, Rice 

, Raisins 
Endive and Beet Milk 

Salad Barley Muffins 

Baked Potatoes 

Fruit 



November 26th 



BREAKFAST 



Orange, Banana 
Raisins 



DINNER 

Vegetable Soup 
(thick) 

Cabbage, Car- 
rots and Nuts 
Salad 
Potatoes 
Fruit 



SUPPER 



Cottage Cheese 
Apples, Raisins 
Corn Muffins 



BREAKFAST 



Honey-Dew 
Melon 



PROPER NUTRITION 
November 27th 

DINNER 

Spinach Soup 
Spinach 
Squash 
Lettuce and 
Celery Salad 
Apple Sauce 



141 



SUPPER 



Fruit Salad 
Cream 
Corn Muffins 



BREAKFAST 

Orange, Prunes 
Apricots 



November 28th 

DINNER 

1/2 Grapefruit 
White Turnip 
Curly Cabbage 
Celery Salad 
Fruit 



SUPPER 



Baked Apples 
Cream 
Corn Muffins 



BREAKFAST 



Orange, Banana 
Figs, Cornmeal 



November 29th 

DINNER 

Pea Soup 
(thick) 

Endive and Beet 
Salad 

Baked Potatoes 
Apple Sauce 
Raisins 



SUPPER 



Lettuce and 
Celery Salad 
Poached Eggs 
Potatoes 



142 



BREAKFAST 



Orange, Apples 
Nuts (2oz.) 



PROPER NUTRITION 
November 30th 

DINNER 

Barley Soup 
(thick) 

Lettuce Salad 
Sweet Potatoes 
Baked Apples 
Cream 



SUPPER 

Cottage Cheese 
Apples, Raisins 
Corn Muffins 



BREAKFAST 



Orange 
Oatmeal, Milk 



December 1st 

DINNER 

Lima Beans 

Squash 

Endive and Beet 

Salad 

Potatoes 

Fruit 



SUPPER 



Rice 



Apples, 

Raisins 

Milk 

Barley Muffins 



BREAKFAST 



Orange, Prunes 
Apricots 



December 2nd 

DINNER SUPPER 

1/2 Grapefruit 

Peas 

Carrots Apples, Rice 

Endive and Beet Milk 

Salad Barley Muffins 

Potatoes 

Baked Apples 

Cream 



PROPER NUTRITION 



143 



BREAKFAST 



Orange, Banana 
Raisins 
Farina, Milk 



December 3rd 

DINNER 

Barley Soup 
(thick) 

Cabbage, Car- 
rots and Nuts 
Salad 

Sweet Potatoes 
Fruit 



SUPPER 



Cottage Cheese 
Apples, Raisins 
Barley Muffins 



BREAKFAST 



Orange, Apples 
Figs, Cornmeal 



December 4th 

DINNER 

1/2 Grapefruit 

Spinach 

Vegetable 

Oysters 

Iceberg Lettuce 

and Beet 

Salad 

Fruit 



SUPPER 



Fruit Salad 
Cream 
Corn Muffins 



BREAKFAST 



Orange, Raisins 
Oatmeal, Milk 



December 5th 

DINNER 

Tomato Soup 

White Turnips 

Kale 

Lettuce, Apple 

Nuts, Salad 

Fruit 



SUPPER 

Lettuce and Cel- 
ery Salad 
Glass of Milk 
Corn Muffins 



144 



PROPER NUTRITION 



BREAKFAST 



Orange, Apples 
Figs 
Oatmeal, Milk 



December 6th 

DINNER 



SUPPER 



1/2 Grapefruit 

Spinach 

Squash Cottage Cheese 

Endive and Beet Apples, Raisins 

Salad Corn Muffins 

Sweet Potatoes 
Apple Sauce 
Raisins 



BREAKFAST 



Orange, Raisins 
Cornmeal 



December 7th 

DINNER 

Vegetable Soup 
(thick) 
Parsnips 
Lettuce and 
Celery Salad 
Baked Potatoes 
Fruit 



SUPPER 

Baked Apples 
Cream 

Barley Muffins 
Glass of Milk 



BREAKFAST 



Orange, Prunes 
Apricots 



December 8th 

DINNER 

V2 Grapefruit 

Lima Beans 

Squash 

Endive and Beet 

Salad 

Sweet Potatoes 

Fruit 



SUPPER 



Apples, Rice 

Raisins 

Milk 





PROPER NUTRITION 




December 9th 


BREAKFAST 


DINNER 


Orange 

Oatmeal 

Milk 


1/2 Grapefruit 
Kale-Rice 
Endive and Beet 
Salad 




Fruit 



145 



SUPPER 

Baked Apples 
Cream 

Whole Wheat 
Muffins 
Glass of Milk 



BREAKFAST 

Orange, Banana 

Figs 

Nuts (1 oz.) 

Farina, Milk 



December 10th 

DINNER 

Barley Soup 
(thick) 

Cabbage, Car- 
rots and Nuts 
Salad 
Potatoes 
Fruit 



SUPPER 



Lettuce and 
Celery Salad 
Glass of Milk 
Corn Muffins 



BREAKFAST 

Honey-Dew 
Melon 



December 11th 



DINNER 



Spinach Soup 
Spinach 
Squash 

Shredded Wheat Lettuce Salad 
Fruit 



SUPPER 

Fruit Salad 
Cream 
Corn Muffins 



146 



BREAKFAST 

Orange, Prunes 
Apricots 
Oatmeal, Milk 



PROPER NUTRITION 
December 12th 

DINNER 

Vegetable Soup 
Stewed White 
Turnips 

Iceberg Lettuce 
and Beet Salad 
Fruit 



SUPPER 



Cottage Cheese 
Apples, Raisins 
Barley Muffins 



BREAKFAST 



Orange, Figs 

Oatmeal 

Milk 



December 13th 

DINNER 

1/2 Grapefruit 

Peas 

Carrots 

Lettuce and 

Celery Salad 

Potatoes 

Fruit 



SUPPER 



Baked Apples 
Cream 

Glass of Milk 
Corn Muffins 



BREAKFAST 



Orange 

Cornmeal 

Milk 



December 14th 

DINNER 

Kale 

Potatoes 

Vegetable 

Oysters 

Endive and Beet 

Salad 

Fruit 



SUPPER 



Apples, Rice 

Raisins 

Milk 



PROPER NUTRITION 



147 



BREAKFAST 



Orange, Prunes 
Apricots ) 
Oatmeal 
Milk 



December 15th 

DINNER SUPPER 

Rice Soup 

Zil Sprouts Cottage Cheese 

Lettuce arid Barley Muffins 

Celery Salad 

Potatoes 

Baked Apples 

Cream 



December 16th 

BREAKFAST DINNER 

Spinach 

Parsnips 
Orange, Apples Lettuce and 
Cream of Wheat Celery Salad 

Potatoes 

Fruit 



SUPPER 

Cottage Cheese 
Apples, Raisins 
Barley Muffins 



BREAKFAST 



Orange, Figs 
Rolled Oats 



December 17th 

DINNER 

Vegetable Soup 
(thick) 

Cabbage, Car- 
rots and Nuts 
Salad 

Sweet Potatoes 
Fruit 



SUPPER 



Apples, Rice 

Raisins 

Milk 



148 



BREAKFAST 

Honey-Dew 
Melon 
Shredded Wheat 



PROPER NUTRITION 
December 18th 

DINNER 

Spinach Soup 
Spinach 
Squash 

Iceberg Lettuce 
and Beet Salad 
Fruit 



SUPPER 

Fruit Salad 
Cream 
Corn Muffins 



BREAKFAST 



Orange, Prunes 

Apricots 

Cornmeal 



December 19th 

DINNER 

Barley Soup 
(thick) 

Stewed Yellow 
Turnips 

Iceberg Lettuce 
Sweet Potatoes 
Apple Sauce 
Raisins 



SUPPER 



Lettuce and Cel- 
ery Salad 
Glass of Milk 
Corn Muffins 



BREAKFAST 



Orange, Figs 

Oatmeal 

Milk 



December 20th 

DINNER 



SUPPER 



V2 Grapefruit 

Lima Beans 

Squash Apples, Rice 

Endive and Beet Raisins 

Salad Milk 

Baked Apples 

Cream 



BREAKFAST 



Orange, Raisins 
Cream of Wheat 



PROPER NUTRITION 
December 21st 

DINNER 

Kale, Rice 
Vegetable 
Oysters 
Lettuce and 
Celery Salad 
Baked Potatoes 
Fruit 



149 



SUPPER 



Cottage Cheese 
Apples, Raisins 
Barley Muffins 



BREAKFAST 



Orange, Prunes 
Apricots 
Rolled Oats 



December 22nd 

DINNER 



SUPPER 



Rice Soup 

(thick) Baked Apples 

Brussels Sprouts Cream , 

FtiHivp and Beet Glass of Mllk 

Salad Corn Mumns 

Sweet Potatoes 

Fruit 



BREAKFAST 



Orange, Figs 
Cornmeal 



December 23rd 

DINNER 

Barley Soup 
(thick) 
Cabbage and 
Nuts Salad 
Sweet Potatoes 
Fruit 



SUPPER 



Cottage Cheese 
Apples, Raisins 
Corn Muffins 



150 



BREAKFAST 



PROPER NUTRITION 
December 24th 

DINNER 



SUPPER 



V2 Grapefruit 
Orange Juice Spinach Fruit Salad 

Figs Squash Cream 

Cream of Wheat Iceberg Lettuce Barley Muffins 

Salad 

Fruit 



BREAKFAST 



Orange, Apples 

Raisins 

Oatmeal 



December 25th 

DINNER 

Brussels Sprouts 
Yellow Turnip 
Stewed 
Lettuce and 
Tomato Salad 
Baked Apple 
Cream 



SUPPER 



Apple, Rice 

Raisins 

Milk 



December 26th 



BREAKFAST 

Orange, Raisins 
Rolled Ots 



DINNER 



Vegetable Soup 

White Turnips 

Endive and Beet Cream 



SUPPER 

Fruit 
Fruit Salad 



Salad 



Barley Muffins 



BREAKFAST 

Orange, Figs 
Cornmeal 



PROPER NUTRITION 
December 27th 

DINNER 

V2 Grapefruit 
Lima Beans 
Iceberg Lettuce 
Baked Potatoes 
Fruit 



151 



SUPPER 



Apples, Rice 

Raisins 

Milk 



BREAKFAST 



Orange, Prunes 
Apricots 



December 28th 

DINNER 

Barley Soup 
Parsnips 
Lettuce Salad 
Potatoes 
Baked Apples 
Cream 



SUPPER 



Cottage Cheese 
Apples, Raisins 
Corn Muffins 



BREAKFAST 



Orange, Raisins 

Oatmeal 

Milk 



December 29th 

DINNER 



SUPPER 



1/2 Grapefruit 

Peas Glass of Milk 

Carrots Baked'Apples 

Endive and Beet Cream 

Salad Barley Muffins 

Sweet Potatoes 
Fruit 



152 



BREAKFAST 



PROPER NUTRITION 
December 30th 

DINNER 



V2 Grapefruit 

Spinach 
Orange, Raisins Squash 
Cream of Wheat Iceberg Lettuce 

and Beet Salad 

Fruit 



SUPPER 

Fruit Salad 
Cream 
Corn Cake 



BREAKFAST 



Orange, Figs 
Rolled Oats 



December 31st 

DINNER 

Vegetable Soup 
Cabbage and 
Nuts Salad 
Sweet Potato 
Baked Apples 
Cream 



SUPPER 

Fruit Salad 

Cream 

Muffins 



PROPER NUTRITION 



153 



RECIPES 



MINERAL ELEMENT CONTAINING 
SOUPS 



1 Cup Rice 
1 Large Carrot 
1 Stalk Celery 

Wash rice and 



Rice Soup 

1 Kohlrabi 

1 Tsp. Chopped Parsley 
i/2 Tsp. Nutmeg 

put into boiling water. Add 



carrots, celery and kohlrabi, cut into cubes, and let 
them simmer for about 20 minutes. Add parsley, 
nutmeg and salt to taste. Serve. 



1 Knob Celery 



1 Tbsp. Butter 



Celery Soup 

1 Tsp. Parsley 

Cream Sauce 

1 Tbsp. Flour 



Peel celery, cut into cubes, and boil fifteen min- 
utes. Strain. Make a cream sauce. Melt butter 
until it is frothy, add flour. Then slowly add water 
in which celery had been boiled until all water is 
used up. Add parsley, celery and salt to taste. Serve. 

Vegetable Soup 

2 Large Carrots 1 Onion 

1 Stalk Celery Yi Head Cabbage 

2 Potatoes 1 Tbsp. Butter 

1 Bunch Kohlrabi 1 Tsp. Chopped Parsley 



154 PROPER NUTRITION 

Put ingredients through food chopper. Then 
add enough water to cover vegetables and boil for 
15 minutes. Remove from fire, salt to taste, add 
butter and parsley. Serve. 

Spinach Soup 

Spinach Water 1/2 Tsp. Grated Nutmeg 

1 Egg 1 Tbsp. Butter 

1 Tbsp. Flour 

Use water in which spinach was cooked. Beat 
egg with flour until it is a smooth paste and grad- 
ually add to boiling spinach water. Remove from 
fire, add butter and nutmeg, salt to taste and serve. 

Potato Soup 

2 Large Potatoes 1 Onion 

1 Carrot Cream Sauce 

1 Stalk Celery 1 Tsp. Chopped Parsley 

Cut potatoes, carrot, celery and onion. Cook 
for about fifteen minutes and put through potato 
ricer. Make cream sauce, using water in which veg- 
etables were boiled, add bulk and let come to a boil. 
Remove from fire, add parsley, and salt to taste. 
Serve. 

Tomato Soup 

15 Tomatoes 1 Tsp. Chopped Parsley 

1 Stalk Celery 2 Tbsp. Butter 

1 Onion 2 Tbsp. Flour 

Wash and cut tomatoes, celery and onion. Boil 
fifteen minutes. Strain. Make cream sauce, using 



PROPER NUTRITION 155 

water drained from vegetables, and slowly add bulk. 
Remove from fire, add parsley and serve. 

Pea Soup 

1 Lb. Peas 1 Potato 

1 Stalk Celery 1 Tbsp. Butter 

1 Stalk Leak 

Wash peas and soak until soft. Cook in same 
water in which they were soaked. Add celery, leak 
and potato and cook until tender. Strain through 
sieve. Add salt to taste and butter. Cut bread 
squares and toast them until crisp, add to soup when 
ready to serve. 



Bean, Lentil, and Lima Bean Soups are made 
same as Pea Soup. 



DRESSINGS 
Lemon Dressing 



One Lemon 1 Tbsp. Sugar 

2 Cups Water 2 Tbsp. Olive Oil 

Squeeze the juice of the lemon, dilute with 
water, add sugar and olive oil. Salt to taste, mix 
well. 

Mayonnaise Dressing 

Yolk of One Egg i/ 2 Cup Olive Oil 

V2 Tsp. Salt 1 Tbsp. Lemon Juice 

Beat yolk of egg until thick, add dry ingredients 
and continue beating. Add a few drops of lemon 
juice and the oil drop by drop until it is half used, 



156 PROPER NUTRITION 

then add remaining lemon juice, and continue with 
oil until all is used. Be sure that all the ingredients 
are cold. 

Bacon-fat Dressing 

3 Slices Bacon 2 Tbsp. Sugar 

Juice of One Lemon ITsp. Salt 

2 Cups Water 

Cut bacon into small cubes, fry slowly until light 
brown. Remove from fire, add lemon juice, sugar 
and salt, mix well and add water. 

Mayonnaise Cream Dressing for Fruit Salad 

Prepare the same as Mayonnaise Dressing, omit- 
ting lemon juice and adding Vi cup of whipped 
cream, after all olive juice has been used. Serve at 
once. 

Mayonnaise Dressing for Vegetable Salad 

Prepare Mayonnaise Dressing No. 1, add a 
chopped tomato (minus seeds) and two slices green 
pepper. Mix thoroughly and pour over salad. Serve 
at once. 



FRUIT SALADS 

No. 1 

V2 Grapefruit Mayonnaise Cream 

2 Oranges Dressing 

2 Bananas 1 Head Lettuce 

1 Apple or Pear 4 Tbsp. Finely 

1 Stalk Celery Chopped Nuts 



PROPER NUTRITION 157 

Remove skin from grapefruit, oranges and 
bananas and cut into cubes. Cut apple into cubes. 
Wash and clean celery, cut into small pieces. Add 
mayonnaise cream dressing when ready to serve. 
Place on crisp lettuce leaves. Garnish with chopped 
nuts, and put red cherry in center and serve. 

No. 2 

1 Cup Strawberries 2 Bananas 

1 Cup Raspberries Lettuce Leaves 

Clean and wash strawberries and raspberries 
and slice bananas. Arrange strawberries in middle 
of bed of lettuce with banana slices around edge of 
dish. Put raspberries on top. Cover with mayon- 
naise cream dressing, put green cherry on top. Serve. 

No. 3 

1/2 Cantaloupe 1 Banana 

1 Orange 1 Tbsp. Chopped Nuts 

V2 Cup Whipped Cream Cherry 

Cut medium sized cantaloupe in half, remove 
meat, cut banana and V» orange into cubes. Mix 
with cantaloupe and fill empty cantaloupe shell. 
Place orange slices in star shape over top. Add 
spoonful of whipped cream in center with cherry. 
Cover with chopped nuts and serve (individual 
dish). 

No. 4 

1 Grapefruit 1 Bunch Grapes 

2 Apples Mayonnaise Cream 
% Pineapple Dressing 

Green Cherry 1 Tbsp. Nuts 

1 Red Banana 



158 PROPER NUTRITION 

Cut grapefruit in half and remove fruit. Cut 
zig-zag edge on grapefruit to make it attractive. Mix 
fruit with apples, pineapple and banana, cut into 
cubes, add cream dressing. Put mixture into grape- 
fruit shell. Decorate edge with grapes cut in half 
and put green cherry on top. Sprinkle with nuts and 
serve (individual dish). 

No. 5 

1 Large Orange Raspberries 

1 Cup Red and Black 1 Cup Strawberries 

Cut orange in half, remove fruit. Mix with red 
berries. Return to empty shells and arrange ring of 
blackberries around edge. Fill in with grated cocoa- 
nut and serve. 

No. 6 

Vo Grapefruit 1 Tbsp. Chopped Nuts 

1 Orange Mayonnaise Cream 

% Pineapple Dressing 
1 Cup Strawberries 

Remove fruit from grapefruit shell after cutting 
it in half, cut orange and pineapple into small pieces, 
add strawberries. Mix with dressing, trim with dif- 
ferent colors, sprinkle with chopped nuts. Serve. 
(Individual Dish.) 



CEREALS AND GRUELS 
Rolled Oats 

One cup of rolled oats to 3 cups of water. Steam 
in double boiler about 2 hours. Salt, add piece of 
butter and serve with milk. 



PROPER NUTRITION 159 

Cream of Wheat 

Prepare as in Rolled Oats and cook l/ 2 hour. 

Cornmeal 

Prepare as in Rolled Oats and cook 1 hour. 
In preparing cereals or gruels for the sick, strain 
the above through wire sieve. 

Barley Gruel 

Same as in Rolled Oats. 



BAKED GOODS 

Walnut Bread 

3 Cups Whole Wheat 1 Cup Raisins, Dates or 
Flour Figs 

3 Tsp. Baking Powder 1/2 Tsp.Salt 

1 Cup Walnuts 1 Cup Brown Sugar 

(chopped) 1 Cup Milk 

Mix ingredients in order given and bake in mod- 
erate oven one hour. 

Whole Wheat Muffins 

4 Cups Whole Wheat 2 Cups Milk 

Flour 1/2 Cup Melted Butter 

4 Tsp. Baking Powder 1 Cup Raisins, Dates or 
1 Cup Brown Sugar Figs 
1/2 Tsp. Salt 

Mix drv ingredients; add milk slowly, then 
melted butter, and lastly add raisins, dates or figs 



160 PROPER NUTRITION 

chopped. Bake in moderate oven from 20 to 30 min- 
utes, in buttered muffin tins. Yield : 12 muffins. 

Rolled Oats Muffins 

V2 Cup Rolled Oats 1 Tsp. Baking Powder 

1 Cup Sour Milk 1 Cup Flour 

1 Tsp. Salt 2 Tbsp. Melted Butter 

i/ 2 Tsp. Soda 

Soak the rolled oats overnight in the sour milk. 
In the morning add the dry ingredients, sifted to- 
gether; then add the melted fat. Pour the mixture 
into greased muffin pans, and bake it in a moderate 
oven. 

Barley Muffins 

1 Cup Whole Wheat 1 Cup Barley Meal 
Flour 1 Egg 

14 Tsp. Salt 1% Cups Sour Milk 

2 Tsp. Baking Powder 2 Tbsp. Butter Melted 
1/2 Tsp. Soda 

Sift together the first four ingredients, and add 
the remaining ingredients in the order given. Bake 
the mixture in muffin tins in a moderate oven. 

Oatmeal Cakes 

V 2 Cup Butter 1/2 Cup Lard 

2 Cups Brown Sugar V2 Cup Boiling Water 

3 Cups Quaker Oats 1 Cup Raisins (chopped 
1 Egg in 2 cups flour) 

1 Tsp. Vanilla 1 Tsp. Cinnamon or 

1/2 Tsp. Salt Cloves 



1/2 Tsp. Soda 



PROPER NUTRITION 161 

The mixture will be quite stiff. Melt the lard in 
the boiling water. Combine ingredients in the order 
given, adding the raisins combined with flour, spice 
and soda. 

Drop one teaspoonful at a time on a greased 
baking pan, leaving plenty of space for spreading. 
Bake in moderate oven for twenty minutes. 

Combination Bread 

3 Cups Whole Wheat 1 Tbsp. Salt 
Flour 1 Cup Shortening 

3 Cups Rye Flour 1 Qt. Luke Warm 

3 Cups White Flour Water 
1 Yeast Cake 

Dissolve yeast cake in one cup luke warm water, 
and mix with white flour, let rise for about 30 min- 
utes, then mix with rye and whole wheat flours, add 
salt and shortening with the water. Then knead for 
about fifteen minutes, put into tins and allow it to 
rise until it is double its size. Bake in moderate 
oven for one hour. Yield : Three loaves. 



SALADS 

Salads made especially of the leafy vegetables 
containing the acid splitting elements — Iron, Sodium, 
Calcium and Magnesium should be served at every 
meal. At least 50% of our meals should be com- 
posed of raw vegetables. Care should be taken that 
all insect eggs which are lodged in vegetables are 
removed. This is easily done by washing each leaf 
separately and soaking them in salt water. 



162 PROPER NUTRITION 

Head Lettuce With Lemon Dressing 

Remove all wilted leaves. Wash thoroughly, 
changing water 5 or 6 times. Cut in small pieces and 
put into colander to drain. Mix with Lemon Dress- 
ing and serve. 

Head Lettuce With Mayonnaise Dressing 

Clean, cut lettuce as directions above and serve 
with Mayonnaise Dressing. 

Watercress Salad 

Clean thoroughly, washing about 8 times. Put 
into colander to drain. Serve with Mayonnaise and 
finely chopped new onions. 

Dandelion Salad 

Pick each leaf from stalk and wash in cold 
water. Drain in colander. Mix with Bacon-fat 
Dressing and serve. 

Endive Salad 

Discard outer withered leaves. Pick each leaf 
from stalk and wash in several waters. Drain in 
colander. Cut into small pieces, mix with Bacon-fat 
Dressing and serve. 

Cucumber Salad 

Wash and cut Cucumbers (without peeling) mix 
with Lemon or Mayonnaise Dressing and serve. 



PROPER NUTRITION 163 

Tomato Salad 

Peel tomatoes and cut into slices about V& inch 
thick. Serve on lettuce with Mayonnaise Dressing. 

Celery and Apple Salad 

Clean celery carefully and allow to stand in cold 
water for 10 minutes. Cut into cubes. Wash and 
cut apples into dice. Mix with Mayonnaise and ar- 
range on lettuce leaves. 

Red or White Cabbage Salad 

Chop cabbage fine, mix thoroughly with Mayon- 
naise Dressing. Arrange beets or carrots around 
edge of dish and serve. 



THE PROPER WAY TO PREPARE VEGETABLES 

IN ORDER TO PRESERVE THE 

MINERAL ELEMENTS 

Spinach 

Clean and wash very carefully. Put into steamer 
and steam 10 minutes. Drain (save water for soup). 
Chop fine, add cream sauce using water from 
spinach, and grated nutmeg. Return to fire, let it 
come to boiling point, remove from fire and serve. 

Dandelions 

Clean and wash very carefully. Put into 
steamer and steam 10 minutes. Drain. Add finely 
chopped onion which has been fried in butter to a 
light brown. Boil for 2 minutes and serve. 



164 PROPER NUTRITION 

Kale 

Remove large outer stem from leaves. Clean 
thoroughly in salt water. Cut in small pieces, steam 
for 15 minutes and drain. Add finely chopped onion 
which has been fried to a light brown in butter, sim 
mer for 5 minutes and serve. 

Kale and Potatoes 

Prepare Kale as above. Butter baking dish and 
place alternate layers of Kale and Mashed Potatoes. 
Top layer to be Potatoes. Add a few pieces of but- 
ter, bake in moderate oven Vo hour and serve. (In 
preparing mashed potatoes do not use milk, but the 
water in which potatoes were boiled. Also scrub 
the peelings of potatoes well. Boil them separately 
and the water may be used for mashed potatoes.) 

Kale and Rice 

Wash rice, let it come to a boil and drain. Add 
boiling water and boil for 20 minutes. Place alter- 
nate layers of Kale and Rice in making dish. Bake 
V2 hour in moderate oven and serve. Salt to taste. 

Curly Cabbage 

Clean and wash each leaf carefully. Cut fine 
and steam about 15 minutes. Melt large piece of 
butter, add flour and gradually the water in which 
the cabbage has been cooked and stir until it thick- 
ens, season with nutmeg and salt. Add chopped cab- 
bage and simmer 3 minutes. Serve. 

Brussels Sprouts 

Remove outer leaves, wash carefully and allow 
to stand in salt water about 2 minutes. Steam until 



PROPER NUTRITION 165 

tender (about 20 minutes). Put into cream sauce 
and simmer about 7 minutes. 

Peas and Carrots 

Shell peas. Wash, scrape and cut carrots into 
strips about 2 inches long. Boil together about 20 
minutes. Drain. Add cream sauce and simmer 
about 10 minutes. Season, add chopped parsley and 
serve. 

Asparagus 

Cut off woody part. Wash, scrape and boil 
from about 10-15 minutes. Drain, pour over melted 
butter and serve. 

Swiss Chard 

Prepare same as Kale. 

Corn 

Remove only the outer withered leaves. Add 
enough water to cover bottom of kettle and boil for 
10 minutes. While boiling be sure to cover kettle 
tightly. Drain, remove balance of leaves from cobs 
and serve with butter. 

Carrots 

Wash and scrape carrots. Cut into strips and 
boil in salt water. Drain. Cover with cream sauce 
and simmer for 2 minutes. Remove from fire, add 
finely chopped parsley and serve. 

Kohlrabi 

Peel root and cut into small pieces. Wash 
leaves and chop. Boil about 20 minutes and drain. 



166 PROPER NUTRITION 

Put into cream sauce (made with the water in which 
vegetable was cooked). Simmer about 5 minutes, 
add finely chopped parsley and serve. 



Green Beans 

Wash, string and cut into small pieces. Boil 
about 25 minutes. Add beans to cream sauce and 
simmer about 15 minutes. Add salt and parsley. 
Serve. 



Waxed Beans 

Prepare the same as Green Beans 

Cauliflower 

Remove leaves and wash carefully. Allow to 
stand in salt water about 5 minutes. Wash in clear 
water and boil both Cauliflower and leaves about V2 
hour. Drain, put into cream sauce and simmer for 
10 minutes. Add salt, grated nutmeg and serve. 

Vegetable Oysters 

Scrape and throw immediately into cold water 
to which lemon juice has been added. This prevents 
the vegetable from turning black. Cut into strips 
and boil about y± hour. Add salt and grated nut- 
meg. Serve. 

Parsnips 

Prepare same as Carrots. 



PROPER NUTRITION 167 

Carrots and Potatoes 

Scrape carrots and peel potatoes. Cut both in 
strips and boil about 20 minutes. Cover with cream 
sauce and simmer 5 minutes. Add chopped parsley 
and serve. 

Baked Parsnips 

Scrape and wash. Boil in salted water about % 
hour. Cut into slices and bake in butter to a golden 
brown. Serve with upper ground vegetables. 

Squash 

Remove seeds and bake in a moderate oven 
about 1 hour. Scrape and mash squash, add butter 
and salt. Serve. A leafy vegetable is a good com- 
bination with squash. 



HERBS 

The atmospheric influences are contracting 
upon the eliminating valves, lungs, kidneys, bowels 
and skin in winter. Thereby they retain many of the 
elements in the bloodstream which produce a blood 
filled with impurities. Living on vegetables raised 
artificially in hothouses, on stable manure, or stim- 
ulated with phosphates will not tend to better the 
condition because they lack the acid splitting min- 
eral elements. 

Even though the system of transportation has 
enabled us to bring home-grown products from the 
South, the prices of them are so high that the average 



168 PROPER NUTRITION 

person is not able to buy them during the winter, 
sufficiently to properly balance the meals. The re- 
salt is too much nitrogenous food (acid producing) 
and not enough acid neutralizing food (sodium, cal- 
cium, magnesia, iron, calium). 

Some think they can "beat nature to it", by 
putting poisons which have caused abnormal condi- 
tions in the animal body into a test tube and when 
they find out the element which will neutralize the 
disease maker, use them in the human body, thinking 
it will work the same as in the test tube, ignoring the 
emotional influences through the human mind. The 
outcome is the development from a minor into a 
major disease. We cannot harmoniously beat nature 
in its physiological chemistry. 

As soon as the earth is/ sufficiently warmed 
through the sunrays (Spring) the plants will grow 
with their rich amount of organic mineral elements, 
supplying us with all that we need for a houseclean- 
ing process in our body. 

In many cases our body is choked up with mor- 
bid matter and has to start that cleaning process in 
a radical form such as fevers in local parts of the 
human system. 

It is up to us to clean house before we choke up 
with filth. Centuries ago people went out and picked 
herbs to use in spring cure (cleaning the body of 
morbid matter). 

Many have the conception that laxatives will 
perform the function. 

Over stimulation of the internal organs and 
more enervation of the eliminating organs is the re- 
sult of such a process. We can bring our blood back 



PROPER NUTRITION 



169 



to its proper alkalinity with the following combina- 
tions which are available for anyone out in nature 
in the spring. 



Teaspoons 


T«aspo 


Sassafras 


3 


Elder Blossom 1 


Shaving Grass 


1 


Elder Leaves 1 


Sage 


1 


Sauerdock 1 


Peppermint 


1 


8 Sassafras 4 


Com'n Nettle Root 4 


Strawberry 


Common Yarrow 


1 


Leaves 1 


Birch Leaves 


1 


Nettle Leaves 1 


Oats 


2 


Wormwood 1 


Sassafras 


3 


Camomile 1 


Blackberry Leaves 1 


9 Elder Root 4 


Dandelion 


1 


Sauerdock Leaves 1 


Camomile 


1 


Sage 1 


Elder Root 


4 


Shaving Grass 1 


Walnut Leaves 


1 


Daisy Blossom 1 


Ribwort 


1 


10 Dandelion Root 4 


Sauerdock Leaves 1 


Elder Blossom 1 


Dandelion Root 


3 


Blackberry Leaves 1 


Elder Leaves 


1 


Walnut Leaves 1 


Sage 


1 


Sauerdock 1 


Common Yarrow 


1 


11 Sauerdock Root 4 


Sauerdock Root 


3 


Peppermint 1 


Daisy Blossom 


1 


Ribwort 1 


Daisy Leaves 


1 


Oats 1 


Peppermint 


1 


Daisy Leaves 1 


Dandelion Root 


3 





Preparation of the Above 

Clean herbs in water thoroughly cut them fine 
or put through a grinder. 



170 PROPER NUTRlttOtf 

To every spoonful of chopped herbs add one 
pint of boiling water. Remove from fire, let steep 
for about fifteen minutes. Take one cupful about 
one hour before every meal during spring months or 
at least two hours after meals. 



CALORIES 

Students, who wish to go into detail about 
the value of food, will find the following of great 
importance to them. 

A large calorie is the amount of heat necessary 
to raise the temperature of one kilogram of water 
1°C 

One gram of Protein equals 4 calories. 

One gram of Carbohydrate equals 4 calories. 

One gram of Fat equals 9 calories. 

Question 1 — If a person wants to put 200 cal- 
ories of Protein into a meal, how many grams of 
Protein are necessary? 

Answer— One gram of Protein equals 4 calories, 
therefore, we need as many grams of Protein as 4 is 
contained in 200 or 50 grams of Protein. In Car- 
bohydrates we would have the same. In the case of 
Fat, we would have to divide 200 by 9 to get the 
amount of fat necessary to make 200 calories. 

Question 2 — A certain food is analyzed and 
found to contain : 

5 grams of Protein (5x4 — 20 calories) 
10 grams of Carbohydrates (10x4 — 40 calories) 
3 grams of Fat (3x9 — 27 calories) 
Total — 87 calories. 



PROPER NUTRITION i7i 

Figure how much energy is in 100 grams of 
milk, cheese, butter, vegetables, meat in the form of 
Protein, Carbohydrates (starch and sugar)., Hydro- 
carbons (fats). 

100 grams of cow's milk contains: 

3.4 grams Protein 

3.7 grams Fats 

5.0 grams Milk Sugar 

100 grams of beef contains 

20.0 grams Protein 

4.8 grams Fats 

6.0 grams Carbohydrates 

100 grams of curly cabbage contains: 

3.5 grams Protein 
0.7 grams Fats 

6.0 grams Carbohydrates 

100 grams of beans contains: 

24.5 grams Protein 

1.8 grams Fats 
48.2 grams Carbohydrates 

100 grams of potatoes contains: 

2.0 grams Protein 
0.1 grams Fats 
22.5 grams Carbohydrates 

Example — A person should have 2,760 calories. 
The food at hand is 500 grams of milk, 500 grams 
potatoes and peas. How many grams of peas are 
necessary? 



172 PROPER NUTRITION 

500 grams of milk equals 5x67 calories or 335 
calories. 

100 grams of milk contains 67 calories: 

3.4 protein times 4 calories equals 13.6 
3.7 fats times 9 calories equals 33.3 
5.0 carbo. times 4 calories equals 20.0 
Total— 66.9 

500 grams of potatoes equals 5x99 calories or 
495 calories. 

100 grams potatoes contains 99 calories: 

2.0 protein times 4 calories equals 8 
0.1 fat times 9 calories equals 0.9 
22.5 carbo. times 4 calories equals 90.0 

Total— 98.9 

Grandtotal — 830 calories. 

Of the 2,760 calories, 830 are supplied by the 
milk and potatoes. The remaining 1,930 must be 
supplied by the peas. 

100 grams peas contain 314 calories: 

23.0 grams protein times 4 cal. equals 92 

2.0 fat times 9 cal. equal 18 
51.0 grams carbo. times 4 cal. equals 204 

Total— 314 

By dividing 1,930 calories (the amount re 
quired), by 314 calories (the amount supplied by 
100 grams of peas), we find the result is 6.1x100 
grams peas — 610 grams of peas necessary. 



PROPER NUTRITION 173 

How to Find the Amount of Energy Which Food 
Must Supply 

A calorie is equivalent to 425,000 gr. of energy 
(work). 

Our muscles use 20%. That is, if we need 20 
calories to perform a certain work, we must take a 
supply of 100 calories in food. 

If we want to express the necessary energy 
quanties in food, we must count 1 gr. portein as 4 
calories, 1 gr. carbohydrates, 4 and 1 gr. fats 9 cal- 
ories. 

If we want to supply the required energy in 
form of food, we must figure the amount of energy 
according to the amount of its organic elements. 

For example — a worker carries 100 kg. in one 
hour 10x10 meters. What is the amount of energy 
used. Weight X distance — 100 kg x 10 m x 10 
equals 10,000 kgm. 

A man carries 75 kg. in one hour 15x10m. The 
total energy used is 75 kg. x 10m x 15 equals 11,250 
kgm. 

A man should work equivalent to 50,000 kgm. 
How much energy does he need? 

Answer — For 425 kgm. of work 5x1 calories are 
necessary. A calorie is equal to 425 kgm. But the 
muscles only get 20 % of the energy. The balance is 
consumed in heat. Therefore, instead of one, we 
must figure five calories. If we divide 50,000 kgm. 
by 425 and multiply that figure by 5, equals 588.23 
calories, the energy necessary for the above work. 



174 PROPER NUTRITION 

How much bacon is necessary to produce 85,000 
kgm. of energy? 

Answer — Divide 85,000 by 425 or 200 caloriea 
x 5 equals 1,000 calories. As 1 gr. of fat equals 9 
calories, we divide 1,000 by 9 or 111.11 gr. 

Example — 106,250 kgm. energy should be sup- 
plied by potatoes. 

Answer — 100 gr. potatoes equals 99 calories. 
106,250 kgm. energy require 250 x 5 calories equals 
1,250 calories equals 1,263 gr. potatoes. 



PROPER NUTRITION 175 

EVOLUTION OF LIFE AND A KEY TO 
WHAT IT NEEDS 

The rock is a chemical combination of elements 
in a crystal form and we find the same combinations 
in all evolutionary developments in plant as well as 
in animal life. 

When the elements in rock lose their affinity for 
their binding material, the forms of rock disin- 
tegrate, that is, the crystal combination separates 
into a finer form, dust. 

The rain washes this powderized form down to 
the soil where millions of hungry mouths are open 
ready to absorb them for the use of reconstruction, 
in order to form a new life. 

These liquified inorganic elements from the rock 
are assimilated by the seeds which are a sense mem- 
ory of a primary plant and represent the egg for the 
new life composed of phosphates and sulphates as 
the controlling elements. Phosphate has affinity for 
sunlight and sulphate is the controller. 

The moisture from the earth and the heat of 
the sun will cause the coat of this seed to crack and 
life will spring forth, digesting the elements brought 
down from the disintegrated rock or stone meal 
which is changed into a sap or blood and as the seed 
grows, one cell upon another is formed, storing the 
organic elements until it represents what we call a 
plant. 

The structure of that plant is taken into a crush- 
ing machine (teeth) separated into small bits and 
mixed with certain chemicals (digestive juices) for 
the purpose of separating the useful from the use- 
Jess, during a process called digestion. 



176 PROPER NUTRITION 

Out of the elements which gave the rock and 
afterward the plant their forms, a new sap is formed 
called blood. Through this fluid one cell after 
another is formed until they combine to make what 
we call the human body. 

The characteristic of this structure depends 
upon the process of evolution. A crude or robust 
structure has been receiving the elements and in- 
fluences which represent that form. 

The temperamental or refined rock, plant or 
body are made from elements which went through 
a refining or filtrating process, composed of three 
stages. 

The first is the design or sense memory of the 
parent structure. Every structure using its best for 
reproducing elements. 

The second is material, elements of which the 
body or structure are composed and thirdly action, 
the influence which is used to materialize the sense 
memory: if constructive to improve upon it, or, if 
destructive, to destroy it. 

To illustrate this, take the design of a house. If 
it were of a crude nature, the house will, if mater- 
ialized represent a log house. If the sense memory 
or influences upon the design are of a constructive 
and refined nature, the crude material, the logs will 
be shaped, that is it will have to go through a refin- 
ing process in order to be in harmony with the de- 
sign. If the influences of action on the material are 
in harmony with the first two, the structure will rep- 
resent a refined house. 

Our bodies are subject to the same laws or in- 
fluences in evolution. 

Our bodies are also a representation of a pri- 
mary thought (design), material (elements) and 



PROPER NUTRITION 177 

action (influences). Our characteristics are either 
of a crude or a refined nature. 

Crude if the material has not been refined as in 
the illustration of the log house. Refined if the ma- 
terial (food) which formed the previous structure 
(plant) had been composed of refined elements. 

The sap first forms the underground, the crude 
elements, which are best fitted for the robust, heavy 
worker. Then as the elements travel through sun- 
light and oxygen, they are more refined as they form 
the vegetables and as the sap travels through the 
trunks and branches of trees, forming fruit, it re- 
ceives the most refining and filtering process of all. 

In conclusion, if the reader does not care to go 
into detail regarding the fundamentals or the key 
which I am trying to give in this book on Principles 
of Diet, remember the following : 

A meal should be composed of — 
First — for a hard worker : 

50% of the underground plants — potatoes, 

carrots, etc. 
30% of the leafy vegetables — spinach, cab- 
bage, lettuce, kale, etc. 
20%- fruit 

Second — for light physical work: 
30 % underground plants 
50 % leafy vegetables 
20% fruit 

Third — for the mental worker : 
20% underground plants 
30 % leafy vegetables 
50% fruit 



178 PROPER NUTRITION 

GENERAL RULES 



The stomach should be the servant and not the 
master of the body. 

While eating have your mind concentrated on 
your meal and not on a newspaper, or thinking about 
business. 

A weak body also has weak digestive organs 
and it is not what you EAT, but what you DIGEST 
that makes you strong. 

An expression, after finishing a meal, to the 
effect that you feel stronger is physcological and not 
physical. 

A person working indoors does not need as 
much food as a person who works outdoors. 

The physically active requires more food than 
one who is mentally engaged. 

Walk home after parties or banquets. Do not 
put fuel for a five horsepower on a one horsepower 
stomach. More men have been killed through the 
digestive tract than upon all the world's battle fields. 

When the food tastes the best stop eating, it is 
your taste buds calling not your stomach. 

We represent intellectually, physically and mor- 
ally the exact sum of what food we have taken. 

My advice to those who have a craving for meat 
is to take it with about 90 % of vegetables and fruits, 
for if the craving is not satisfied, it is far worse for 
the nervous system than the acid producing meat. 

It requires mental and physical harmony to 
make anything perfect. 



PROPER NUTRITION 179 

Phsycological and physical harmony are the 
basic influence necessary to guarantee proper diges- 
tion. 

If, when you are invited to eat and you find that 
the table contains a meal which is against your ideas 
of combination, don't suppress your digestive fluids 
by worrying about the effects it will have upon you, 
but, maintain cheerfulness while eating. 

In order to properly balance your meal see chart 
on food tables and compare total bases with total 
acids and be sure that the bases are greater than the 
acids, i.e. if the bases are 51 and the acids are 49, 
your meal is properly balanced, as far as minerals 
are concerned. 



NOTE ! ! 

The analysis given in the chart are taken from 
authorities on physiological chemistry of Koenig, Pir- 
quet, Rubner, Lahmann, Wolff, Roese, Albu, Schall, 
Atwater, Berg, Bunge, Hensel, Abderhalden, Letheby 
and Hindhede. 

I have endeavored, in the contents of this book, 
to answer a few of the many questions asked me and 
to try to simplify the much discussed and confused 
subject "PROPER NUTRITION". 



Much Credit is Due to 

PAULA E. MOLS, D.C. 

For the Work and Co-operation 

in Compiling This Book. 

THE AUTHOR 



THE NEW WAY TO HEALTH 



A Book That Shows You a Simple Method to Keep in 
Good Health. 



Everybody chokes the function of the Abdom- 
inal Organs, such as: Liver, Spleen, Stomach Intes- 
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ly those driving an automobile all day. 

Unless you restore the circulation in the above 
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doomed to break down with morbid deposits (frag- 
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Follow the instructions for 15 minutes every day 
in the ''New Way to Health", a book which gives the 
key to physiological and physical harmony which no 
book has given before. It contains 22 actual photos, 
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It is worth $1.00 to every student to learn that 
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Send Your Order to the Author 
DR. J. P. MOLS, 469 Best Street, 
Buffalo, N. Y. 



Mothers' Clubs and other organizations inter- 
ested can arrange for Lectures upon the above by 
applying to the author, Dr. J. P. Mols. 



The Author will gladly arrange for 
Lectures upon Proper Nutrition or other 
Health Topics. 

Mothers' Clubs or other Organiza- 
tions interested are requested to communi- 
cate with J. P. Mols, 469 Best Street, 
Buffalo, N. Y. 



PROPER NUTRITION 

Copyrighted by 

DR. J. P. MOLS 

Buffalo, N. Y. 



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